Fitness
A) E2.5M x 6 sets
– 5-5-3-3-2-1 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
B) 3 rounds for time:
– 400m run
– 16-12-8
- DB push press
- Strict pull-ups in UB sets of 4
- Alternating box step ups (weighted if able)
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-1 push press
*Build to a heavy single
B) 3 rounds for time:
– 400m run
– 16-12-8
- Shoulder to overhead (115/75, 95/65, 75/55)
- Pull-ups
- Alternating goblet hold box step ups (53/35)