10.14.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Lateral Step up x 5/leg **Focus on Using Lead Leg Only**
Single Arm Ring Row x 4-8/arm
Single Arm Overhead DB Carry x 50ft/arm
B. Every 3 minutes x 3 sets
Dumbbell Deadlift x 6 reps
Dumbbell Hang Squat Clean x 6 reps
Dumbbell Front Rack Reverse Lunge steps x 6 reps
Dumbell Squat x 6 reps
C. Three Rounds
2 minute Run for Distance
Rest 1 minute
2 minute row for Cals
Rest 1 minute
2 minute Assault Bike for Cals
Rest 1 minute

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