Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 6/side half kneeling landmine press

Station 2: 6/side DB split squats

 

B) E5M x 3-5 sets:

– 400m row

– 12 DB/BB push press

– 40 single unders

 

Performance

A) EMOM x 10 sets:

– 1 push press

*start at same weight as your heavy doubles and build if able

 

B) E5M x 3-5 sets:

– 500/400m row

– 10 shoulder to overhead

– 40 double unders

*Pick a weight for S2O that is challenging but UB.