Fitness

1. DB Bench press-

3×10-12, R60s

 

1. Pull-ups-

3×6-8, R60s

 

1. 6 minute AMRAP-

10 Assault bike Calories

10 Russian KB swings

 

Rest 2 Minutes

 

6 minute AMRAP-

15 Rowing Calories

10 Box Jumps, Step down

 

Performance

1. DB Bench press-

3×10-12, R60s

 

1. Weighted pull-ups-

3×6-8, R60s

 

1. 6 minute AMRAP-

10 Assault bike Calories

10 KB swings (53/35)

 

Rest 2 Minutes

 

6 minute AMRAP-

15 Rowing Calories

10 Box Jump Overs