Fitness
A1. Back Squat – 3 x 8
A2. Pull-overs – 1 x 20
B. AFAP
10-9-8-7-6-5-4-3-2-1
Russian Swings
Burpees
Wallballs x 2
Performance
A1. Back Squats – work up to a 4 rep squat
A2. Pull-overs – 1 x 20
B. AFAP
10-9-8-7-6-5-4-3-2-1
Deadlift @ 225lb/135lb
Burpees
Wallballs x 2 @ 20lb/10lb
Sport
A. EMOM – 10 Mins
Even – 2 x Rope Climbs
Odd – 5 x Push Jerks
B. AFAP
5-4-3-2-1
Deadlifts @ 335lb/205lb
10-8-6-4-2
Box jumps @ 3oinch/24inch
20-16-12-8-4
Wallballs @ 25lb/16lb
Optional Accessory
NA
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