Fitness – Performance 

A.  15 Minutes Random Skills Practice  – Choose a goat! 

B1.  Push Jerks – 3 x 10 

B2.  Bent Barbell Rows – 3 x 10 

B3.  GHD-Sit-ups – 3 x 10 

C.  4 Rounds AFAP 

3 x <-> 10 M Shuttle Run 

15 x Push-ups  

15 x Ring-Rows – (Feet elevated on boxes)  

Sport 

A.  5K Recovery Row 

B.  Mobility and Movement Prep 

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