Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) 5 rounds for time:
– 200m run or 400m bike

– 12 RKB swings

– 10 box step ups

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:
– 200m run or 500/400m bike

– 15 RKB swings

– 12 box jump overs

– 9 lemon squeezes

R60S