Fitness

A) E4M x 8 sets:
– 400m run

– 8 hanging knee raises

– 8 double KB front squats

Performance

A) E4M x 8 sets:
– 400m run

– 8 toes to bar

– 4 front squats

*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.

Fitness & Performance

B) 3 sets for quality:

– 20 sec/side copenhagen plank

– 20 sec/side single leg wall sit

– 10 alternating deadbugs