MONDAY: Fitness: 1. 3 Rounds OT3M for Quality 15 Double DB Bent Over Row Double DB Overhead Carry 10m 15 Double DB Sumo Deadlifts Double DB Overhead Carry 10m *Dumbbells don't get put down for the entire round. Start conservatively. 2. 21-15-9: Double DB Russian Swing (22.5/15kg) Box Jump Over 24/20" Dumbbell Front Squat (22.5/15kg) Toes-to-bar Performance: 1. See Fitness 2. 21-15-9: Dumbbell Power Clean (22.5/15kg) Box Jump Over 24/20" Dumbbell Front Squat (22.5/15kg) Toes-to-bar Sweat: 15 Min AMREP: 3,6,9,12,etc Calorie Ski Push Up Jumping Lunge 5 minutes rest 15 Min AMRAP: 200m Ski 400m Run Weightlifting:
*This wasn't really when we had planned to do our testing, as the future is a little unsure, we will get it done this week, and then continue on. 1. 25 minutes to find a 1RM Push Press 2. 25 minutes to find a 1RM Clean
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