Fitness

A) E4M x 4 sets:

– 6 BB or dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

*If using KBs for FS, add 3211 tempo

B) For time:

– 600m run

– 40 wallballs in UB sets of 10

– 400m run

– 30 hanging knee raises in UB sets of 6

– 200m run

– 20 burpees

Performance

A) E3.5M x 5 sets:

Set 1: 6 front squats squats (building set)

Set 2-4: 6 front squats @ 2 RIR

*heavier than 8/25

B) For time:

– 600m run

– 60 wallballs (20/14)

– 400m run

– 40 toes to bar

– 200m run

– 20 burpees to target