Fitness

A) E2.5MOM x 6 sets

*Alternated station every set (3 each)

Station 1:

– 12 alternating DB/KB weighted step-ups

– 12 supine band pull-aparts

Station 2:

– 12 (6/side) half kneeling landmine presses

– 12 alternating banded psoas marches

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 sandbag squats
• 3 kip to knee tucks, hanging knee raise, or lemon squeezes

*Increase reps by 3 every set.

 

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 87.5%

*This is a little lighter than last week.

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 front squats (135/95)
• 3 toes to bar

*Increase reps by 3 every set.