Fitness & Performance

A) E4M x 4 sets:

– 6-10 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

*Compare to 6/22

Fitness

B) For time:

– 300m run

– 30 DB push press

– 400m run

– 30 DB front squats 

– 300m run

Performance

B) For time:

– 400m run

– 40 shoulder to overhead (95/65, 75/55, 65/45)

– 400m run

– 40 front squats 

– 400m run