Fitness

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

– 12 banded good mornings

B) EMOM x10-20 sets:

– 3 DB push press

– 4 box step ups

– 5 hanging knee raises

Performance

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

*Press should be heavier than 3/19. 

B) EMOM x10-20 sets:

– 3 shoulder to overhead

– 3 box jump overs (24/20”)

– 3 toes to bar

*Pick a weight that is challenging for S2O

*RX+ perform 3-4-5 reps