Fitness

A) E3M x 4 sets:

– 6 back squats

– 8/side half kneeling pallof presses

– 10 bent over reverse flys

 

B) 10 min AMRAP:

– 3 DB thrusters 

– 3 hanging knee raises

– 40 single unders

*Add 3 reps to thrusters and T2B every round.

 

Performance

A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%

Sets 2-4: 6 back squats @ 70%

 

B) 10 min AMRAP:

– 3 thrusters (95/65)

– 3 toes to bar

– 30 double unders

*Add 3 reps to thrusters and T2B every round.

 

C) 3 sets for quality:

– 10 slide hamstring curls

– 20 reverse snow angels (2.5s/hand)