Fitness
A1. Single Arm DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Double Kb push press-
3×6-8, 10×1, Rest 90s
B. For time:
30 KB Swings, tough
30 Goblet Squats
30 Side-to-side ball slams
30 DB Push Press, tough
30 Ring Rows
30 KB Deadlifts
30 Burpees over bar
200 Single unders
*20 minute cap
Performance
A1. Single Arm DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Double Kb push press-
3×6-8, 10×1, Rest 90s
B. For time:
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/75)
30 Toes-to-Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Burpees Over bar
100 Double-unders
*20 minute cap
