Fitness

A) E4M x 4 sets

– bench press

– 8-12 DB lat pull-overs

– 30 sec flutter kicks

 

B) For time:

– 18 burpees

– 18 alternating single arm snatches

– 14 burpees

– 14 alternating single arm snatches

– 10 burpees

– 10 alternating single arm snatches

 

C) 3 sets:

– 12-15 BB weighted hip extensions

– 12-15 DB curls

 

Performance 

A) E4M x 4 sets – bench press

Set 1: 10 @ 64-68%

Sets 2-4: 10 @ 60%

*After every set perform 8-12 DB lat pull-overs

 

B) For time:

– 18 burpees

– 18 alternating single arm snatches (50/35ish)

– 14 burpees

– 14 alternating single arm snatches

– 10 burpees

– 10 alternating single arm snatches

 

C) 3 sets:

– 12-15 BB weighted hip extensions

– 12-15 DB curls