Fitness
A. AMRAP 10:
20m Double DB Front Rack Lunges 2x10/7,5kg
20 Alternating DB Tripod Rows 2x10/7,5kg(total)
20m Bear Crawl
20m Double KB Front Rack Carry 2x32/24kg
B. 3 Sets of :40s ON/:20s OFF(6:00min):
1. Flutter Kicks with Pec Deck
2. Hamstring Curls with Med Ball
C. 2-3 Sets of:
ME Wide Grip Push-Ups(15+) + Chainsaw Rope Pulls + Reverse Sled Drag
D. EMOM 5:
3-5 Anderson Yoke Squats
Performance
A. Deadlift:
3-2-2-1-1-1
B. Bench Press
3-2-2-1-1-1
C. Back Squat:
3-2-2-1-1-1