Fitness

Metcon
A. 15 minutes
DB Goblet Step Ups X 12ea
1 DB Plank Tripod Rows on Low
Bank X 12ea
Kneeling Side Plank X:30s each
Run 200 Metres/ :60s Cals A Bike

Metcon
B. 15 minutes
Line Drill X 30
2 DB Bench Press X 12
Sandbag Squats X 12
:20s Max Cals Assault Bike

Metcon
B2. 5 Rounds
DB Goblet Carry AHAP X 40M
1/2 Kneel LM Press X 5ea

Performance

Skill
2 Rounds-Barefoot!
DB Tripod Row X 5ea
Squat-Bear Crawl-Plank
Wall Foot Raises Series X 5ea
Three Way DB Raises X 10ea
(Squat 50Kg Sandbag X 4)

Metcon
A.
EMOM Alternating X 16 minutes
BB Front Squats X 4
Repeat BW Jump Squats X 4
Strict Pull Ups X 4
Ankle Mobility or T-Spine Mob

Metcon
B. 5 Rounds
SB Carry From Floor AHAP X 40M
1 DB OH Press X 5ea