Fitness

At 0:00 2 rounds of:

– 400m row

– 15 wallballs

– 10 hanging knee raises

At 10:00 2 rounds of:

– 400m run

– 20 DB SA DB hang power clean + push press (5/5/5/5)

– 10 push-ups

At 20:00 1 round of:

– 400m run

– 15 wallballs

– 10 toes to bar

– 400m run

– 20 DB SA DB hang power clean + push press 

– 10 push-ups

 

Performance

At 0:00 2 rounds of:

– 500/400m row

– 20 wallballs

– 15 toes to bar

At 10:00 2 rounds of:

– 400m run

– 20 DB SA DB hang power clean + push press (5/5/5/5 @ 50/35)

– 15/12 push-ups

At 20:00 1 round of:

– 500/400m run

– 20 wallballs

– 15 toes to bar

– 400m run

– 20 DB SA DB hang power clean + push press 

– 15/12 push-ups