Shinobi
3 Sets
1x KB Waiter walk ALT Wallslides x15
ALT H.Ring rows x6-8
Front Squat 2-2-2-2 (@80-85%)
E90 X6 2 Pos Snatch
Clean Pulls
5-5-5-5
60 sec Air Bike @100%
+ recovery row & Mobility
or
500m Row @ 100%
+ recovery row & Mobility
or
60/60
Back squats @ 50%
Push Press @ 50%
Wallballs
Fitness
3 Sets
1x KB Waiter walk ALT Wallslides x15
ALT H.Ring rows x6-8
Front Squat 2-2-2-2 (@80-85%)
E90 X6 Push Jerk
Deadlift
5-5-5-5
60 sec Air Bike @100%
+ recovery row & Mobility
or
500m Row @ 100%
+ recovery row & Mobility
or
60/60
Back squats @ 50%
Push Press @ 50%
Wallballs