Fitness

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 3 DB up/down devil press 
• 3 box step overs

R90S

3 min

– 250/200m row, in remaining time…

• 3 hanging knee raises
• 3 up/downs

R90S

3 min

– 200m run, in remaining time…

• 3 DB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3 double DB power cleans
• 12 lateral line hops

R90S

3 min

– 200m run, in remaining time…

• 6 ring rows
• 6 abmat sit-ups

R90S

*switch runs and rows the second time through

Performance

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 3 DB devil press (35/25s)
• 3 box jump overs

R90S

3 min

– 250/200m row, in remaining time…

• 3 toes to bar
• 3 up/downs

R90S

3 min

– 200m run, in remaining time…

• 3 DB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3 DB power cleans
• 12 lateral line hops

R90S

3 min

– 200m run, in remaining time…

• 6 ring rows
• 6 abmat sit-ups

R90S

*switch runs and rows the second time through