Fitness
A. EMOTM 12:
1st: 5 back squats @ 30×1 tempo
2nd: 45s Cossack squats, alternating
3rd: Rest
*Build in weight as able on back squats.
B. EMOTM 8:
1st: 8-10 staggered stance good mornings, right foot forward @ 30×0 tempo
2nd: 8-10 staggered stance good mornings, left foot forward @ 30×0 tempo
C. For time:
250m row
10 KB swings
10 burpees
10 KB swings
10 burpees
10 KB swings
250m row
*5 min cap.
Performance
A. EMOTM 12:
1st: 4 back squats @ 31×1 tempo
2nd: 10 single-arm KB weighted pistols, alternating
3rd: Rest
B. EMOTM 8:
1st: 8-10 staggered stance good mornings, right foot forward @ 30×0 tempo
2nd: 8-10 staggered stance good mornings, left foot forward @ 30×0 tempo
C. For time:
250m row
10 KB swings (70/53)
10 burpees
10 KB swings (70/53)
10 burpees
10 KB swings (70/53)
250m row
*5 min cap
