Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 5/side SA ring rows w/ reach

– 10 overhead DB tricep extensions

– 10-20 hollow rocks

 

B) For time:

– 600m run

– 40/30 push-ups

– 40 box step-ups

– 20 burpees

– 600m run

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) For time:

– 800m run

– 50/35 HR push-ups

– 40 box jumps + step down

– 30 burpees

– 800m run