Bring a friend day!

Bring a friend day!

Fitness

A.  Every 90 Secs for 6 Sets

8-10 x Close Grip Push-ups w/a 1 sec Pause 

8-10 x Pull-ups 

B.  AFAP 

30 – 20 – 10 

Wallball Push Presses 

Calorie Row 

Performance 

A.  Every 90 Secs for 6 Sets 

3 x Clean and Jerks 

B.  AFAP 

30 – 20 – 10 

Push Presses @ 95lb/65lb 

60 – 40 – 20 

Double-unders 

Runs

300m – 200m – 100m 

100M <-> to the grass  

1st round should look like:  30 x Push Presses, 60 x Double-unders, 300M Run  

Followed by 15 x Pull-ups after each set  

Sport 

A.  Every 90 Secs for 6 Sets 

1 x Clean Deadlift + 1 x Power Clean + 1 x Squat Clean 

B.  AFAP 

30 – 20 – 10 

Push Presses @ 115lb/85lb 

60 – 40 – 20 

Double-unders 

Runs 

300m – 200m – 100m 

Followed by 5/3 x muscle-ups after each set  

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