Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

Even sets:

– 10 DB incline press

– 10 DB incline rows

B) EMOM x 5-8 sets total (15-24 minutes)

1: 12/9 cal row

2: 12-16 RKB swings 

3: 8 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) EMOM x 5-8 sets total (15-24 minutes)

1: 15/12 cal row

2: 20 RKB swings (53/35)

3: 10 box jump overs (24/20”)