Performance and fitness

WARM UP 

Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

WORKOUT 1
Complete as many rounds and reps as 

possible in 10 minutes of:
5 Barbell Push Press
10 Barbell Reverse Lunges
15 Kettlebell Swings

WORKOUT 2
Two sets of:
200 Meter Farmer’s Carry
Rest as needed

WARM UP
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

WORKOUT
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpee Over Dumbbell
12 Alternating Dumbbell Snatch