Fitness

A) E90S x 10 sets (5 sets each)

Station 1: 8 BB upright rows + 30 sec flutter kicks

Station 2: 12 alternating double KB front rack box step-ups (knee height)

 

Performance

A) E90S x 10 sets:

– hang snatch

*Build to a heavy single rep. 

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back

– 40-60 sec earthquake bar overhead hold

– 30 sec heavy sandbag hug march

– 30-45 sec L-sit accumulation