Fitness

Skill
2 Sets of
Jefferson Squats


Metcon
A. 5 Sets
2 KB/Trapbar Squats X 5
1 DB Push Up to Row X 5ea
(Everytime Switch Sides)
Bear Crawl Circles X 3


Metcon
B. 18 minutes
Partners:
SA DB Farmers Walk While
partner holds Side Planks

Max Mix Grip Chest to Bar While
Partner Holds SA Push Up Pos
20 Calories on Bike While
Partner Skips

*Person doing first drill lets
partners know when done.

Performance

Skill
Performance
2 rounds of Jefferson Squats

Min Front Squat 80KG X 1


Metcon
A. 4 Sets
BB Back Jump Squats X 4
Backwards Broad Jump X 4


Metcon
B. 3 Sets
BB Front Squats X 5
Strict Mix Grip Pull Ups X 5
(Weighted)


Metcon
C. 3 Sets
Yoke Carry X 40M
SA OH DB Press X 5ea