Fitness

A) E2M x 10 sets (5 each, alternating)

Station 1:

– 6/side front foot elevated split squats

– 8/side side plank band rows R

Station 2:

– 6-10 L-seated DB press

– 8/side side plank band rows L

B) E4M x 4-6 sets:

– 400m run 

– 9 goblet squats

– 6 hanging knee raises

*Scale w/ 300m run

Performance

A) E2M x 10 sets – front squat

Set 1-4: 2-3 @ 75-85%

Sets 5-10: 1 @ @ 90-95%

B) E4M x 4-6 sets:

– 400m run

– 3 front squats

– 6 toes to bar

*Score is amount of weight x reps x sets

*BB comes from floor

*RX+ sub 3 bMUs