Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang cleans

Sets 3-4: 2 hang cleans

Sets 5-6: 1 low hang clean

Sets 7-8: 1 clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 10-20 banded/cable tricep push-downs

– 1 floor length seated vertical hand over hand sled pull

– 10-20 alt. DB curls

OR

Conditioning Option

3-4 sets…

3 min running clock

– 400m run

– AMRAP DB devil press in remaining time (35/25s)

R2M