Fitness

A) E4M x 3 sets:

– 12-15 lateral lunges – R

– 6/side Turkish get-up sit-ups – R

– 12-15 lateral lunges – L

– 6/side Turkish get-up sit-ups – L

*Add weight to lateral lunges through DB/KB goblet hold

 

B) For time:

– 800m or 600m run

– 40 thrusters (DB or BB)

– 800m or 600m run

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68%

Sets 2&3: 10 back squats @ 64%

 

B) For time:

– 800m run

– 40 thrusters (95/65)

– 800m run

RX+ use 115/75.