Fitness

A) E5MOM x 4-7 sets:

– 300m run

– 12 alternating DB snatches (50/35)

– 10 (5/side) goblet hold alternating reverse lunges

– 8 strict pull-ups

– 6 burpees

 

Performance

A) E5MOM x 4-7 sets:

– 400m run

– 12 alternating DB snatches (50/35)

– 10 (5/arm) SA OH DB walking lunges

– 8 chest to bar pull-ups (sub regular kipping)

– 6 burpees

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 10-15/side single leg hip thrusts