Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 5 rounds for time:

– 200m row

– 5 DB deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 DB hang power cleans

– 5 burpees

R60S

Performance

A) E2.5M x 6 sets:

– 2-4 front squats

*Increase load from last week.

B) 5 rounds for time:

– 250/200m row

– 4 deadlifts (135/95, 115/75, 95/65, 75/55)

– 6 hang power cleans

– 8 burpees over the barbell

R60S