Strength
1A)
Fitness: Press, 3×5 Linear Progression, Rest 90 seconds
Performance: 3x 6-8 Dumbbell Press @ 21X1, Rest 90 seconds
1B) Side Plank 3x 45-60 seconds each side, Rest 90 seconds
Conditioning
Two rounds for time of:
- Row 500 Meters
- 25 Push-Ups with Hand Release
- 15 Hang Power Snatches (95/65)
- 15 Wall Ball Shots
Rest 2 minutes