Fitness

Strength
A. Every :90s for 10:30min(7 Sets):

5 Sumo Deadlifts of Blocks + 5 Rear Delt Raises

B. 2 Sets of:

1:00min Hammer Curls
1:00min SB Press
1:00min Rest

C. EMOM 5:

5 Ab Wheel Roll-Out + 5 Heavy Lat Pull-Downs

D. Finisher:

ME SB Carry with BW(100m + is the goal)

Performance

Strength
A. Every :90s for 10:30min(7 Sets):

5 Anderson Yoke Squats + 5 Rear Delt Raises

B. 2 Sets of:

1:00min Hammer Curls
1:00min SB Press
1:00min Rest

C. EMOM 5:

5 Ab Wheel Roll-Out + 5 Heavy Lat Pull-Downs

D. Finisher:

ME SB Carry with BW(100m + is the goal)