Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 DB hang power cleans

– 10 DB push press

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 hang power cleans (115/75)

– 10 shoulder to overhead

*Break into heats of 4-5 people with 10 sec delays.