Broad Fitness
Warm-up
Row 500m
Top Mobility
Bottom Mobility
100 Jumping Jacks
10 Ninja Sit-ups
10 KB Turkish Get-ups /PS
10 Broad Jumps
x3 w/ bar
5 Deadlift
5 Good Mornings
5 Back Squat
WOD
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)
Sport Specific
Warm-up
Position Specific
Strength
Press 3×5 (add 5 lbs to last workout)
Ring Dips 5 x max reps
Metcon
Complete 10 rounds:
Sprint 100 meters
*Rest intervals – 1:3 (work:rest)
DEMONFIT 