Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side DB/BB split squats
Even sets:
– 12-16 alternating KB gorilla rows
– 12-16 double banded OH tricep extensions
*Split squats can be from floor or rear foot elevated.
B) For time:
– 400m run
+
– 9-7-5
- DB thrusters
- strict pull-ups
+
400m run
+
– 5-7-9
- DB thrusters
- strict pull-ups
+
400m run
*scale with 300m runs if needed
Performance
A) E2M x 8 sets:
– 2-3 front squats @ 80+%
B) For time:
– 400m run
+
– 12-8-4
- thrusters (95/65)
- pull-ups
+
400m run
+
– 4-8-12
- thrusters (95/65)
- pull-ups
+
400m run