PERFORMANCE/FITNESS
A. Three Sets
Circle Scap Pullup x 5 Forward + 5 Backward
Tricep Pressdown x 15-25 reps
Reverse Crunch x 6-12 reps **Focus on Keeping low back down in lowering**
B. Every 3 minutes x 3 sets
Dumbbell Deadlift x 6 reps
Dumbell Lunge x 6 steps
Dumbell Hang Power Clean x 6 reps
Dumbell Thruster x 6 reps
C. For Max Reps / Cals
Dumbbell Thruster
30 seconds on
30 seconds off
x 4 sets
Rest 1 minute
Cals on Rower
30 seconds on
30 seconds off
x 4 sets
Rest 1 minute
Pushups
30 seconds on
30 seconds off
x 4 sets
Rest 1 minute
Jumping Lunge
30 seconds on
30 seconds off
x 4 sets
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