Fitness

Metcon
A.
5 Sets
BW Seated Jump Squats X 4
Power Skipping X 1 Length
1 KB Kneeling Plank X :30s
LM Core Press X 4ea

Metcon
B1.
4 Rounds for Quality
Hollow Position-leg Raises X 20
MB Slam to Pause X 10
False Grip Ring Rows X 10

Metcon
B2.
Running X 200 Metres
MB Squat Thrusters x 20
MB Wall Balls X 20

Performance

Skill
BB Complex 1 Round W/Weight
5 Front Squats
5 RDL's
5 Front Split Squats
5 Deadlifts
5 Jump Squats

Metcon
A. 5 sets
Hang Clean W/Pause X 3
Hurdle Bounds X 5
Handstand Tension Drills X :30s

Metcon
B1.
15 minutes for
Handstand Push Up Practice

Metcon
B2.
2 X 7 Min Conditioning
Assault Bike 10 seconds max sprint
followed by 30 seconds of jogging