Fitness

A. Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Powell Raises x 8-10 reps @ 2111
Rest 60 seconds

A. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

Performance

A. Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)