Fitness

A. 4 cone drill-
2x forward
2x side shuffle
2x back peddle
2x combo
B. Every 90s for 6 sets-
1st- 200’ D-Ball Zercher Carry (as heavy as possible)
2nd- 8 Double KB Russian swings (as heavy as possible)
3rd- 2 supine-to-standing Rope climbs

Performance

A. 4 cone drill-
2x forward
2x side shuffle
2x back peddle
2x combo
B. Every 90s for 6 sets –
1st- 200’ D-Ball Zercher Carry (as heavy as possible)
2nd- 10 Double KB Russian swings (as heavy as possible)
3rd- 1 legless rope climb + 1 rope climb