Fitness

A) E2.5M x 6 sets:

– 5 dKB front squats @ 32X1 tempo

– 10 alt. DB renegade rows

– 10 half kneeling banded high to low chops (R or L)

*alternate arms each set on chops

B) EMOM x 10-20 sets:

– 15 single unders / 20 lateral line hops / 10 jumping jacks

– 3 DB hang squat cleans 

– 3 hanging knee raise / kip to knee tuck

*Don’t spend more than 15-20 seconds on double unders

Performance

A) E2.5M x 6 sets:

– 4 front squats w/ 32X1 tempo @ 55-65%

*Heavier than 3/4

B) EMOM x 10-20 sets:

– 15 double unders

– 3 TnG squat cleans (115/75, 95/65, 75/55)

– 3 toes to bar

*Don’t spend more than 15-20 seconds on double unders

*RX+ perform 20 DUs with 135/95