Fitness

A) E2M x 6 sets:

– 8 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5:

– 16 alternating top down DB floor press w/pause

After sets 2, 4, 6:

– 16 alternating top down DB bent over rows

 

B) 3 rounds for time:

– 400m run

– 30-20-10 prisoner or goblet reverse lunges 

– 15-12-9 overhead weighted sit-ups

 

Performance

A) E2M x 6 sets:

– 5 front squats @ 75-77.5%

 

B) 3 rounds for time:

– 400m run

– 30-20-10 DB/KB reverse lunges (53/35ish)

– 15-12-9 toes to bar