Fitness
A1. Strict press
4×5; Across; Rest 1 min
A2. Supinated bent over rows
4×5; Across; Rest 1 min
B. 3 sets—
3 min AMRAP @ 85%:
1 min single-unders
1 min standing lunges, alternating
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
90s bike/row
90s standing lunges, alternating
-Rest 2 min
Performance
A1. Push press
3,2,3,2; Waveload; Rest 1 min
A2. Strict supinated weighted pull-up
3,2,3,2; Waveload; Rest 1 min
B. 2 sets:
30s assault bike/row @ 97%
90s assault bike/row @ 50%
1 min standing lunges, alternating
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP:
20 jumping switch lunges
40 double-unders
-Rest 2 min
