Fitness
A. Pull-Up progression- 10 minutes
Pull up w/ spotter

B. DB Bench press-
3×8-10, R60s

C. 2 minute AMRAP-
Russian KB swings, tough

Rest 2 Minutes

10 minute AMRAP-
5 Push Ups
5 Goblet Squats, tough
5 Ball Slams

Performance
A. Pull-Up progression- 10 minutes
Pull up w/ spotter

B. DB Bench press-
3×8-10, R60s

C. 2 minute AMRAP-
KB swings (53/35)

Rest 2 Minutes

10 minute AMRAP-
5 Push Ups
5 Goblet Squats (70/53)
5 Toes to bar