Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8/side DB/KB front foot elevated split squats (knee over toe focus)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

B) 3 rounds for time: 

– 400m run

– 20-15-10 walking lunges

– 15-12-9 strict pull-ups

Performance

A) E2.5M x 6 sets:

– 1-3 front squats

*Increase load from last week.

B) 3 rounds for time: 

– 400m run

– 30-20-10 DB/KB walking lunges (35/25s)

– 20-15-10 pull-ups

*RX+ perform CTB pull-ups w/ 53/35s