Fitness
A. Deadlift-
3×7-9, R90s
*Reset each rep
B. Every 2 minutes x 10 sets-
1st set: 50’ Sled Pull (facing sled) @ 100%
2nd set: 10s Assault bike calories @ 100%
C1. Seated external rotation-
3×8-10/side, R45s
+
C2. Powell raise-
3×8-10/side, R45s
Performance
A. Deadlift-
3×7 @72%, R90s
*Reset each rep
B. Every 2 minutes x 10 sets-
1st set: 50’ Sled Pull (facing sled) @ 100%
2nd set: 10s Assault bike calories @ 100%
C1. Seated external rotation-
3×8-10/side, R45s
+
C2. Powell raise-
3×8-10/side, R45s
