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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