Fitness and Performance

A.  10 Minutes of Rope Climb practice  

B1.  Dips/Ring-dips/Push-ups – 3 x ME  

B2. Barbell Pull-over – 3 x ME 

B3. Good Mornings – 3 x 20 

B4. Weighted Lunges – 3 x 10 (R/L) 

C.  Death by 10M  (10 Min Cap) 

1st min <-> x 1….2nd min <-> x 2 …….. 

Sport 

A.  8K Recovery Row 

B.  Mobility 

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