Fitness

Metcon
A. 7 Sets of:

:30s to perform 5 Weighted Dips
:30s to perform 5 High Box Jumps

Metcon
B. „Kelly", 5 Rounds for time of:

400m Run
30 Box Jumps
30 WBS 9/6KG

Time Cap: 25:00min

Metcon
C. EMOM 5:

5 Lower Back Extensions + 5 BB Rows

Performance

Metcon
A. 7 Sets of:

:30s to perform 5 Weighted Dips
:30s to perform 5 High Box Jumps

Metcon
B. „Kelly", 5 Rounds for time of:

400m Run
30 Box Jumps
30 WBS 9/6KG

Time Cap: 25:00min

Metcon
C. EMOM 5:

5 Lower Back Extensions + 5 BB Rows