Fitness

A) E3M x 4 sets:

– 10-15 heel elevated double KB front squats (tough)

– 10-15 supinated pull-ups

 

B) 4 rounds for time:

– 400m run

– 10 DB push press

 

Performance

A) E3M x 4 sets:

– 1 RIR front squats @ 60% (1 sec pause at top)

– 1 RIR strict supinated pull-ups 

 

B) 4 rounds for time:

– 400m run

– 10 shoulder to overhead (115/75)