Fitness
A. Combine shuttle run drill-
3 attempts timed

B. Every 90s for 3 sets –
1st- 8 Alternating D-ball over-the-shoulder, tough
2nd- 6-8 Double KB alternating press, tough
3rd- 100’ DB Farmers walk, tough
4th- 8-12 bumper plate Zercher squats, tough

Performance
A. Combine shuttle run drill-
3 attempts timed

B. Every 90s for 3 sets –
1st- 8 Alternating D-ball over-the-shoulder (AHAP)
2nd- 6-8 Double KB alternating press (AHAP)
3rd- 100’ Fat grip DB Farmers walk (AHAP)
4th- 8-12 bumper plate Zercher squats (45/35)