Fitness

A) E2.5M x 5 sets:

– 4-8 bench press

– 8-16 banded face pulls

 

B) E6M x 3-4 sets:

– 400m run

– 8 DB hang power cleans

– 40 single unders

– 12 hanging knee raises or lemon squeezes

*Scale to 300m if needed 

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 80-85%

– 8-16 banded face pulls

 

B) E6M x 3-4 sets:

– 400m run

– 8 power cleans

– 40 double unders

– 12 toes to bar

 

*Make PC work heavy enough for a challenge but light enough to keep UB.