Fitness
A. 4 Sets
8 x Goblet Squats
45 Sec Rest
8/8 x Kettlebell Row
45 Sec Rest
B. 3 x 2 Min AMRAPs
100M Buy in Sprint
AMRAP of:
10 x Ball Slams
10/10 x Mountain Climbers
2min – RBR (Rest Between Rounds)
Performance
A1. Pause Back Squats – 5 x 3
A2. Strict Dips – 5 x 5
B. 3 Rounds AFAP
10 x Squat Clean Thrusters @ 135lb/95lb
20 x Pull-ups
2min – RBR
Sport
A. Push Press – 5 x 1 w/3 Min Rest
B. Max UB Set of Push Presses @ 65% of heaviest set
C. 3 Rounds AFAP
10 x Back Squats @ 225lb/155lb – weight starts from the ground
20 x Burpees
2min – RBR
Games Track 2014 (All levels)
A. 10 Sets AFAP
100M Sled Sprints @ 90lb/45lb
30sec – RBR
B. AFAP
25 x Strict Dips (Straight Bar)
25 x Kipping Dips (Straight Bar)
50 x T2B
C. 10 Min Recovery Row
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