Fitness
A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo
After even sets
– 8-12 DB seated Arnold press
After odd sets
– 8-12 DB/KB lat pull-overs
*heavier than 7/2
B) For time:
– 600m run
– 50 RKB swings (53/35)
– 400m run
– 30 DB walking lunges (35/25s)
– 200m run
– 10 up/down DB devil press
*Scale run to 400-300-200 if needed
Performance
A) E2.5M x 6 sets:
– 2-3 back squats @ 80-90%
*heavier than 7/2
B) For time:
– 600m run
– 60 RKB swings (53/35)
– 400m run
– 40 DB walking lunges (35/25s)
– 200m run
– 20 DB devil press