Fitness

A) E4M x 3 sets:

– 8/side DB weighted step-ups (knee height)

– 16 elevated alternating psoas banded march

– 8/side wide stance banded twist

 

B) AMRAP in 12 minutes:

– 6 DB push press

– 8 hanging knee raises / sit-ups

– 12 KB goblet hold reverse lunges

 

Performance

A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 60-64%

Sets 2&3: 12 back squats @ 58%

 

B) AMRAP in 12 minutes:

– 4 strict handstand push-ups

– 8 toes to bar

– 12 KB goblet hold reverse lunges (53/35)