Fitness
A. (:20/:10) (w/r)
1. KB swings right/ band chops right
2. KB swings left/ band chops left
3. Assault Bike/ push ups flip 2 dip
4. Deadlifts/ straight leg sit ups w/ weight
5. Treadmill/ ab rollouts
6. Ski/ standing banded flies
7. Box jump on/off/ BB front rows
8. Burpees/ hollow snaps
B. 27-21-15-9:
Russian KB swings (tough)
Lateral burpees over kettlebell
Performance
A.(:20/:10) (w/r)
1. KB swings right/ band chops right
2. KB swings left/ band chops left
3. Assault Bike/ push ups flip 2 dip
4. Deadlifts/ straight leg sit ups w/ weight
5. Treadmill/ ab rollouts
6. Ski/ standing banded flies
7. Box jump on/off/ BB front rows
8. Burpees/ hollow snaps
B. 27-21-15-9:
Power cleans (115/75)
Bar-facing burpees
*15 minute cap.
