Fitness

A) E2M x 6 sets 

– 5 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) For time

– 400m run

– 12-8-4 reps of…

• DB push press
• Hanging knee raises

– 400m run

– 4-8-12 reps of…

• DB Hang power cleans
• Box step ups

– 400m run

Performance

A) E2M x 6 sets 

– 5 push press

*Build to a tough set of 5

B) For time

– 400m run

– 12-9-6 reps of…

• Push press (95/65)
• Toes to bar

– 400m run

– 6-9-12 reps of…

• Hang power cleans
• Box jump overs (24/20”)

– 400m run