Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets…

– 5 DB batwing rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

B) 3 total sets…

3 min AMRAP:

– 4 DB push press

– 4 toes to bar

– 4 air squats

R60S

3 min AMRAP:

– 400m run or 1000/800m bike

• max effort burpees in remaining time

R60S

*Scores are score on AMRAP and total burpees added together for total reps.

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough but fluid set of 3.

B) 3 total sets…

3 min AMRAP:

– 3 shoulder to overhead (115/75, 95/65)

– 4 toes to bar

– 5 air squats

R60S

3 min AMRAP:

– 400m run or 1000/800m bike

• max effort bar facing burpees in remaining time

R60S

*Scores are score on AMRAP and total burpees added together for total reps.