Fitness
A) E2.5M x 6 sets (3 sets each)
1: 10-15 DB bench press + 10 inverted rows
2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)
B) 3 rounds:
– 9 push-ups
– 9 air squats
– 9 hanging knee raises
+
400m run
+
3 rounds:
– 7 push-ups
– 7 air squats
– 7 hanging knee raises
+
400m run
+
3 rounds:
– 5 push-ups
– 5 air squats
– 5 hanging knee raises
Performance
A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60
Set 2: 3 @ 70
Set 3: 1 @ 80
Set 4: 1 @ 90
Set 5 1 @ 97%
Sets 6: 1 @ 101+%
*make attempt towards end of 2.5 minute interval
B) 3 rounds:
– 9 push-ups
– 9 box jumps + step down
– 9 toes to bar
+
400m run
+
3 rounds:
– 7 push-ups
– 7 box jumps + step down
– 7 toes to bar
+
400m run
+
3 rounds:
– 5 push-ups
– 5 box jumps + step down
– 5 toes to bar
+
400m run