Fitness
A. Pause deadlift-
3×3, 1s pause 3 inches off floor, Build, Rest 90s
B. 2 sets:
7 minute AMRAP:
2,4,6,8…. Ball slams
2,4,6,8…. Bike calories
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. Ring rows
2,4,6,8…. Alt DB snatches, tough
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. KB swings, tough
2,4,6,8…. HR Push ups
Performance
A. Pause deadlift-
3×3, 1s pause 3 inches off floor, Build, Rest 90s-2 min
B. 2 sets:
7 minute AMRAP:
2,4,6,8…. Ball slams (25+,15+)
2,4,6,8…. Bike calories
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. Pull ups
2,4,6,8…. Alt DB snatches (55/35)
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. KB swings (53/35)
2,4,6,8…. HR Push ups
