Fitness

A) E4M x 3 sets:

– 12-15/side rear foot elevated split squat

– 6/side Turkish get-up sit-ups

 

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 8 strict pull-ups

– max effort DB box step ups

R2M

 

Performance 

A) E4M x 3 sets – back squats

Set 1: 12 back squats @ 66-70%

Sets 2&3: 12 back squats @ 62%

 

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 10 pull-ups

– max effort power cleans in remaining time (155/105)

R2M