Fitness

A) E2M x 8 sets:

– 3 back or box squats

After odd sets…

– 16-24 alt DB tall kneeling overhead piston press

After even sets…

– 8-12 tough ring rows

*Same or heavier than last week’s 3s

B) “Little Fran on the Run”

3 rounds for time:

– 400m run

– 15-12-9 reps of…

• DB thrusters 
• Strict Pull-ups 

Performance

A) E2M x 8 sets

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1-2 RIR

*Same or heavier than last week’s 3s

B) “Fran on the Run”

3 rounds for time:

– 400m run

– 21-15-9 reps of…

• Thrusters (95/65)
• Pull-ups