Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 10-15 supinated pull-ups

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 7 double DB hang squat cleans

– 7 hanging knee raises 

 

*Sub 10 abmat sit-ups if needed. 

 

Performance

A) E4M x 3 sets:

– 2 RIR front squats @ 60% (1 sec pause at top)

– 2 RIR strict supinated pull-ups 

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 5 hang squat cleans (115/75)

– 7 toes to bar

 

*RX+ use 135/95.