Fitness

A) EMOM x 4 sets each

1: 8-12 BB hip extensions @ 20X1 tempo

2: 16 alternating DB bench press

3: 20 sec/side side plank

 

B) 3 rounds for time

– 10 single arm DB push press – R 

– 10 single arm DB push press – L

– 15 foot anchored sit-ups

– 20 alternating goblet hold reverse lunges

– 50 single unders

 

Performance

A) E90S x 8 sets:

– 2 (TnG power clean + jerk)

 

B) 3 rounds for time

– 10 single arm DB push press – R (55/35 lbs)

– 10 single arm DB push press – L

– 15 toes to bar

– 20 alternating goblet hold reverse lunges

– 50 double unders