Fitness

A) E3M x 4 sets:
– 6 double KB front squats @ 3030

– 8 DB incline presses (bench on large box)

– 10 ring rows

 

B) 3 rounds for time:

– 400m run

– 12 DB weighted lunges

– 12 push-ups

*You pick the weight. Bar starts from the floor. 

 

Performance

A) E3M x 4 sets:

– 8 front squats @ 68%

 

B) 3 rounds for time:

– 400m run

– 12 front rack reverse lunges

– 16/12 HR push-ups

*You pick the weight. Bar starts from the floor. 

 

C) 3 sets for quality:

– 10/side single arm preacher curls

– 10 overhead BB/DB tricep extensions