Fitness
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps
Station 2 – Russian Step-Ups x 10 reps each leg
Station 3 – Weighted Plank x 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches
C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps
Hollow Hold/Rocks x 60 seconds
Performance
A.
Bench Press
3@70%
3@80%
3+@90%
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups
C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps
Hollow Hold/Rocks x 60 seconds