Fitness & Performance

A) E4M x 3 sets:
– 12-16 DB bench press @ 32X1 tempo w/ 2 RIR

– 8-12 tough ring rows w/ pause (weighted, body weight, banded)

– 8-12 BB hip thrusts w/ pause (off bench)

Fitness

B) EMOM x 10-20 rounds:

– 6 alt DB snatch (50/35)

– 5 push-ups

– 4 DB box step ups

*Elevate push-ups if needed and/or scale to reps of 4-4-4

Performance

B) EMOM x 10-20 rounds:

– 6 alt DB snatch (50/35)

– 6 push-ups

– 3 box jump overs (24/20”)

*RX+ perform 3-4 HSPUs