Fitness
A1. Back Squats – 3 x 10
A2. Pull-overs – 1 x 20
A3. RDL – 1 x 15
B. 5 Rounds AFAP
10 x Box Jumps (with step downs)
15 x Push Press
60 x Single-unders
1 Min Rest after each round
Performance
A1. Back Squats – 3 x 5
A2. Pull-overs – 1 x 20
A3. RDL – 1 x 15
B. 5 Rounds AFAP
10 x Box Jump Overs @ 24inch/20inch
15 x Push Jerks @ 95lb/65lb
30 x Double-unders
1 Min Rest after each round
Sport
A1. Back Squats – 5 x 2 @ 90% w/2 Min Rest
A2. Pull-overs – 1 x 20
A3. RDL – 1 x 15
B. 5 Rounds AFAP
12 x Box Jump Overs @ 24inch/20inch
17 x Push Jerks @ 115lb/85lb
50 x UB Double-unders
1 Min Rest after each round
Optional Accessory
Skill
4 Rounds NFT
20 x Alternating Pistols
7 x Muscle-up Progressions
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