Fitness

A) E2M x 6 sets:

– 3 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 ring face pulls

*Heavier than 1/28.

B) 5 rounds for time:

– 12 cal row

– 10 DB push press 

– 8 box step up (weighted if able)

R60S

Performance

A) E2M x 6 sets:

– 3 push press

*Heavier than 1/28.

B) 5 rounds for time:

– 15/12 cal row

– 12 push press (95/65, 75/55, 65/45)

– 9 box jump + step down

R60S

Fitness & Performance

C) 3 sets:

– 6-10 BB ab-wheel roll-outs or 8-12 plank KB drags

– 8-12 supinated “no moneys”