Fitness

A) E2.5M x 6 sets:

– 8 weighed step ups @ moderately heavy weight

– 8 bent over DB rows

*Switch sides every set, start with non dominant side

 

B) 3 rounds for time

– 400m run

– 20 box step ups (10/side)

– 10 DB thrusters

 

Performance

A) 15 min to determine 1RM back squat

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) 3 rounds for time

– 400m run

– 16 DB box step-overs (55/35 lbs to 20″/16″)

– 8 DB burpee + squat clean to thruster