9.23.18 Saturday

PERFORMANCE/FITNESS
A. Three Sets:
Single Leg Wall Sit x 20-30s/Leg
Double KB/DB Romanian Deadlift @30X1 x 10-12 reps
Single Arm Front Rack Carry x 50ft/side
B. Every 3 minutes x 3 sets
Single Arm Deadlift x 5 reps
Single Arm KB Swing x 5 reps
Single Arm KB Clean x 5 reps
Single Arm KB Front Squat x 5 reps
Perform all R side then all L side
C.  Three Sets:
500m Row
400m Run
Rest 3 minutes btw sets
**Efforts Should be at 92-95% Here** 

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