Fitness & Performance

A) E4M x 4 sets:

– 8/s DB split squats (regular or rear foot elevated)

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

Fitness

B) 15 min AMRAP:
– 20 single unders (sub lateral hops)

– 1 hanging

– 1 box step-over 

– 1 ring dip

*Add one rep to every movement except jump rope each round

Performance

B) 15 min AMRAP:
– 20 double unders

– 1 toes to bar

– 1 box jump over (24/20”)

– 1 ring dip

*Add one rep to every movement except jump rope each round