Fitness
A) 3 sets:
Barbell Backward Lunges x 20 (alt.) reps.
Rest 45 secs
Ring Rows x 10-12 reps @ 2111. Rest 45 secs
DB/KB Shoulder Press x 8-10 reps. Rest 45 secs
B) 4 sets for times:
Run 400m
20 Russian Swings
Rest 60 secs
Performance
A) Split Jerk: 8 x 2 reps. Rest 90 secs
B) 5 rounds for time:
Run 400m
15 Chest to Bar Pull Ups
A) 3 sets:
Barbell Backward Lunges x 20 (alt.) reps.
Rest 45 secs
Ring Rows x 10-12 reps @ 2111. Rest 45 secs
DB/KB Shoulder Press x 8-10 reps. Rest 45 secs
B) 4 sets for times:
Run 400m
20 Russian Swings
Rest 60 secs
Performance
A) Split Jerk: 8 x 2 reps. Rest 90 secs
B) 5 rounds for time:
Run 400m
15 Chest to Bar Pull Ups
