Fitness
A) 3 sets:
Front Rack Backward Lunge x 20 Rest 30s
DB Shoulder Press x 12 – 15 @20X1 Rest 30s
Side Plank x 30 – 60s ea side, add weight if necessary. Rest 30s
B) In Pairs: 15 min AMRAP, alternating rounds:
160m Farmers Carry
60ft Bear Crawl
Performance
A) 4 sets:
Front Rack Backward Lunge x 12 (alternating) Rest 1 min
Shoulder Press x 6 – 8 @20X1. Rest 1 min
Rest 2 mins
B) As Fitness
A) 3 sets:
Front Rack Backward Lunge x 20 Rest 30s
DB Shoulder Press x 12 – 15 @20X1 Rest 30s
Side Plank x 30 – 60s ea side, add weight if necessary. Rest 30s
B) In Pairs: 15 min AMRAP, alternating rounds:
160m Farmers Carry
60ft Bear Crawl
Performance
A) 4 sets:
Front Rack Backward Lunge x 12 (alternating) Rest 1 min
Shoulder Press x 6 – 8 @20X1. Rest 1 min
Rest 2 mins
B) As Fitness
