Fitness

A) E4M x 4 sets:

– 8 BB or goblet box squats 

– 8-10 ring rows w/ pause

– 8-12 DB floor press w/ pause

Every 3 minutes x 4-7 sets:

– 200m run

– 5/side SA DB hang power clean

– 10 DB goblet hold reverse lunges

– 20 single unders

Performance

A) E3.5M x 4 sets:

– 6 back squats 70-75% 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 5/side SA DB hang power clean (50/35)

– 10 DB goblet hold reverse lunges

– 20 double unders