FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Turkish Get-Up x 1 rep each arm
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
B. Three sets of:
30 seconds Sandbag to shoulder
30 seconds of Rest
30 seconds Mountain Climbers
30 seconds of Rest
30 seconds Flutter Kicks
30 seconds of Rest
AIM
A. Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes
B. Two sets of:
Against a three minute running clock, complete:
500 Meter Row and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (115 lbs/80 lbs)
Rest three minutes between sets.
SPORT
14.4 Movement Prep