A. 3 Sets
Development
5/side rear foot elevated split squats
10 beat swings
10 banded knee ups or toes to bar
Fitness
5/side front rack rear foot elevated split squats
5-10 pull ups or toes to bar
Performance
5/side front rack rear foot elevated split squats
2-5x [4 ttb + 3 pu + 2 ctb + 1 bmu]
B. For time
50 cal row
50 burpees
50 hang power clean and jerks
50 cal bike
