Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side rear foot elevated split squats
*Scale with regular split squats
Even:
– 8-12 banded tricep overhead extensions
– 8-12 alt. archer ring row hold switches
*heavier than last week
B) E5M x 3-5 sets:
– 400m run
– 10 DB thrusters
– 30 single unders
*Scale run back to 300m if needed.
Performance
A) E2M x 8 sets
Sets 1-4: 2 squat cleans
Sets 5-8: 1 squat clean
*Build to a heavy single rep
B) E5M x 3-5 sets:
– 400m run
– 10 unbroken BB thrusters
– 30 double unders
*Pick a weight on thrusters that stays unbroken but will challenge you.