Fitness:

A.

Four sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2010

Rest 45 seconds

Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0

Rest 45 seconds

Toes to Bar x 7-10 reps

Rest 45 seconds

B.

5 rounds:

Row 350 Meters

Farmer’s Walk x 80m Meters

Rest 1 minute

Performance:

A.

Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B.

Three sets for times of:

100 Double-Unders

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes