FITNESS & PERFORMANCE
A1. Double KB front rack rear-foot elevated split squats
3×10/leg; Short rest b/w legs; Rest 1 min
A2. Banded good mornings
3×30-60s; Rest 1 min

Training notes:
•Thumbs between collar bones and elbows down on KB front rack.

Record weights used.

B. 30 wall balls (20 to 10’/14 to 9’)
30 Russian KB swings (70/53)
-Rest 2 min
40 wall balls (20 to 10’/14 to 9’))
40 Russian KB swings
-Rest 2 min
50 wall balls (20 to 10’/14 to 9’)
50 Russian KB swings (70/53)

Training notes:
•Weight should be no heavier than moderately challenging on wall balls and swings.