Fitness:
A. 4 sets, alt OT90
A1. Seated Single Leg Box Jumps 3 reps/side. *Height of the box is irrelevant, it's about landing height.
A2. Standing Landmine Full Contact Twists: 4 reps/side - rebounding this week, increase speed/power each rep
B. 20 Min OTM (5 rounds)
60 Double Unders or 100 Single Skips
30 sec Max toes through Rings
200m Run
30 sec Max Strict Pull Ups
Performance:
A. See Fitness
B. 20 Min OTM (5 rounds)
60 Double Unders
30 sec Max Ring Muscle Ups
200m Run
30 sec Max Toes to Bar
*Timed efforts are done from the start of the minute.
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