Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 5 DB batwing rows w/ 5 count pause
After even sets…
– 10 banded Spanish squats
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a tough but fluid set of 2.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side bent over banded tricep kickbacks
– 8-12/side lean away DB lateral delt raises
– 8-12 slide hamstring curls
– 1 lap reverse sled drag (heavy!)
OR
(Conditioning Option)
Hyrox Prep
For time:
800m run
1 lap burpee broad jump (scale 20 burpees in place)
600m run
2 laps walking lunge (b/w or sandbag)
400m run
30 HR push-ups
200m run
40 wallballs (14/10)