Pat

Pat

Fitness 

A.  Front Squats – 3 x 10 

B.  AFAP 

500M Row 

20 x Thrusters 

30 x Kettlebell Swings 

20 x Burpees 

50 x Sit-ups 

200 x Single-unders 

Performance 

A.  Front Squats – 3 x 5 

B.  AFAP 

500M Row 

20 x Thrusters @ 95lb/65lb 

40 x Swings @ 1.5 pood/ 1 pood 

30 x Burpee Box Jumps @ 24inch/20inch 

50 x Sit-ups 

30 x Pull-ups 

100 x Double-unders 

Sport 

A.  Front Squats – 5 x 2 @ 90% w/2 Min Rest 

B.  AFAP 

20 x Thrusters @ 95lb/65lb 

40 x Swings @ 2 pood/ 1 pood 

30 x Burpees Box Jumps @ 24inch/20inch 

20 x GHD Sit-ups 

30 x CTB 

100 x Double-unders 

Optional Accessory 

Conditioning 

5 Rounds AFAP 

30 x Squats 

30 x Double-unders 

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