Fitness

A) E4M x 3 sets:

– 16 heavy heel elevated goblet squats

– 8/side wide stance banded twists

– 8-10 ring bicep curls

 

B) For time:

– 40/30 cal row

– 40 DB snatch

– 40 sit-ups 

– 40 box step ups (w/DB if able)

– 40/30 cal row

 

Performance

A) E4M x 3 sets:

– 10 back squats

– 8/side wide stance banded twists

– 8-10 ring bicep curls

*stay at 55-65% for back squats.

 

B) For time:

– 50/40 cal row

– 50 box jump overs (24/20”)

– 50 DB snatch (50/35)

– 50 box step ups w/ DB (20/16”)

– 50/40 cal row