Fitness

A) E2.5M x 6 sets:

– 5 dKB or BB front squats @ 32X1 tempo

After odd sets:

– 12-16 alternating KB gorilla rows

After even sets:

– 12-16 double banded OH tricep extensions

*Heavier than 3/22

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 double KB front squats

– 30 single unders

Performance

A) E2.5M x 6 sets:

– 1 front squats w/ 32X1 tempo @ 65-75% + 2 regular front squats

*Heavier than 3/22

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 front squats (115/75, 96/65)

– 30 double unders

*BB starts from the floor

*RX+ use 135/95