Fitness, Performance Pre Work
3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds)
Fitness, Performance Strength
1. 6×5 Front Squat or 2KB Front Squat (rest 45 sec between sets)
2. 6×5 Bench Press (rest 45 sec between sets)
*do not superset
Fitness, Performance Workout
Work for Total Reps
Minute 1-3: 10 Thrusters (75/55#) + 10 Burpees over the bar
Minute 3-6: 25 DU’s + 15 sit ups
Minute 6-9: 10 KB Swing + 10 Ring rows
*no break to transition. Have your bar, jump rope, ab-mat, and KB all ready to go!
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