Fitness
A. DB press-
4×6-8, Rest 60-90s

B. 5 sets @ 85-90%-
200M Run
Rest 3:00 Minutes

C. DB overhead Kneeling to Stand- 3×12-16, Rest 45s
*alternate leading step leg each rep.

Performance
A. Press-
4×5 @ 75%, Rest 90s

B. 5 sets @ 85-90%-
200M Run
Rest 3:00 Minutes

C. DB overhead Kneeling to Stand- 3×12-16, Rest 45s
*alternate leading step leg each rep.