Fitness
A. 21-15-9
Push Jerks, tough
Ring rows, tough
Bar facing burpees
B1. DB Arnold press
3×10-12, Rest 45s
+
B2. Tuck hollow hold w/ alternating leg extensions
3×30-45s, Rest 45s
+
B3. Band tricep push downs-
3×10-15, Rest 45s
Performance
A. 21-15-9
Push Jerks (135/95)
Chest-to-bar pull ups
Bar facing burpees
B1. DB Arnold press
3×10-12, Rest 45s
+
B2. Tuck hollow hold w/ alternating leg extensions
3×30-45s, Rest 45s
+
B3. Band tricep push downs-
3×10-15, Rest 45s
