Fitness

A) E3.5M x 3 sets – back squat

– 10 box squats w/ pause

– 10-15 box dips

– 10/side lean away DB lateral raises

B) 5 rounds for time:

– 200m run

– 8 DB or BB deadlifts

– 8 sit-ups (can anchor and weight)

– 16 single unders

R60S

Performance

A) E3.5M x 3 sets – back squat

Set 1: 10 @ 50%

Sets 2-3: 10 @ 55%

B) 5 rounds for time:

– 200m run

– 8 deadlifts @ 50%

– 12 pate weighted sit-ups* (25/15)

– 16 double unders

R60S

*Can anchor feet w/ heavy DBs for sit-up