Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– waiters walk to suitcase lunge
– strict k2e
– double under practice

Then

FITNESS-
A.1 DB box step ups x 3/side x 3 sets, rest 60 sec
A.2 Good mornings x 8 x 3 sets, rest 60 sec
+
10 minute amrap @ 90% effort
10 meter KB farmer walk
7 push ups
5 hanging knee raises

-rest 4 minutes

10 minute amrap @ 90% effort
20 low box step ups
10 sit ups
10 ring rows
10 walking lunge steps

PERFORMANCE-
A.1 DB box step ups x 3/side x 3 sets
A.2 Good mornings x 8 x 3 sets
+
10 minute amrap @ 90% effort
20m farmers carry
5 HSPU
5 T2B

-rest 4 minutes

10 minute amrap @ 90% effort
10 box jumps w/ step down 20/15
10 sit ups
10 pull ups
10 front rack lunge steps @ 95/65