Fitness

A) E3M x 6 sets:

– 8-6-4-8-6-4 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

*heavier than 2/11

B) 3 rounds for time:

– 400m run

– 15-12-9 DB/KB thrusters

– 12-9-6 hanging knee raise

Performance

A) E3M x 6 sets:

– 8-6-4-8-6-4 back squats

*heavier than 2/11

B) 3 rounds for time:

– 400m run

– 21-15-9 DB/KB thrusters (35/25s

– 15-12-9 toes to bar