Fitness 

A.  Back Squat – 3 x 5 

B.  5 Rounds AFAP 

200M Run 

15 x Sit-ups 

15 x Jumping Squats 

1 Min Rest after each round 

Performance 

A.  Back Squat – Take 20 mins to establish a 1 rep max 

B.  5 rounds AFAP 

200M Run 

10 x T2B 

20 x Jumping Squats @ 45lb/35lb 

1 Min Rest after each round 

Sport 

A.  Ring HSPU – 5 x 3 

B.  5 Rounds AFAP 

5 x Deficit HSPU @ 6inch/4inch 

10 x T2B 

15 x SDHP  @ 95lb/65lb 

1 Min Rest after each round 

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