Fitness 

A.  3 Sets 

8/8 x Bulgarian Split Squats 

45 Sec Rest 

8 x Power Swings 

45 Sec Rest 

30 Sec Side Planks (Both sides) 

45 Sec Rest 

B.  W/a Partner 

2000M Row @ 200m Row intervals 

20M <-> Shuttle Runs x 10 

“You go I go” 

Performance 

A.  3 Sets 

8/8 x BB Split Squats (From the Rack) 

45 Sec Rest 

10 x Heavy Russian Swings 

45 Sec Rest 

10 x Strict Pull-ups 

45 Sec Rest 

B.  W/a Partner 

2000M Row @ 200m Row intervals 

20M <-> Shuttle Runs x 10 

“You go I go” 

Sport 

A.  Row 5K @ Recovery Pace 

B.  Mobility 

-Post results under comments