Fitness

A) E4M x 4 sets:

– 6-8 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

B) 3-4 rounds for times:

– 400m run

– 8 double DB hang power cleans 

– 10 DB or prisoner reverse lunges

– 12 up/downs

R60S

Performance

A) E4M x 4 sets:

– 5-7 front squats @ 65-70%

B) 3-4 rounds for times:

– 400m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 10 front rack reverse lunges

– 12 up/downs

R60S