Fitness 

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side front foot elevated split squats

– 30 sec side plank R

Station 2:

– 8-12 L-seated DB press

– 30 sec side plank L

B) EMOM x 10-20 sets:

– 3 DB/BB thrusters

– 3 hanging knee tuck

– 3 up/down to box step-up

Performance

A) E2M x 8 sets

– 1 front squat w/ 32X1 tempo + 1 regular front squat @ 75-85% 

B) EMOM x 10-20 sets:

– 3 thrusters (135/95, 115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpee box jump overs (24/20”)