Fitness

Metcon
A. 15 Min
2KB Split Squats W/Pause X 8ea
2 DB Farmer Carry X 80 Metres
1/2 Kneel Band Chops X 8ea
Active to Passive Hang X 10

Metcon
B.
15 Min Circuit:
Skipping X 100
Plank Punchouts X 10
Running X 100M
Side Plank W/Row X 10ea

Performance

Skill
2 Rounds
Lat Openers X5ea
Crab With Hip Thrusts X 10
Weighted Step Downs X 10ea
(Need OH Position for Yoke Carry)

Metcon
A.
4 Sets
Pistol Squats X 8ea
OH Yoke Carry X 40M
Ankle Mobility Drill

Metcon
B. 4 Rounds
Max Double Unders
60 sec work
30 sec rest
8 Rounds
15 sec sled push
15 sec walk/rest