Monday

Warm-up
350m Row
30ft Hurdles Down and Back
30ft Lateral Hurdles Down and Back
100ft Walking Lunges
30 Air Squats
1min Front Plank
Fitness & Performance – Front Rack Step up (Weight)
3 Sets
4-6 Step-ups each leg
10-12 Heavy DB/KB Russian Twists
rest 2min
Metcon (6 Rounds for reps)
Fitness & Performance
Every 3min x 6 Rounds
10 Cal Row
10 American KBS
10 Wall Balls
10 Toes to Bar

Fitness: 35/25 14/10
Performance: 70/53 20/14
RX+: add 1 rep each round to each movement