Fitness
A. E45s for 12 sets:
1st: 20-30s anti-rotational front plank, alternate arms throughout
2nd: 30s farmer’s hold w/ KBs (heavy)
3rd: 10-30s hollow hold
4th: 30s farmer’s hold w/ KBs (heavy)
B. In teams of two – partners switch working as necessary:
8 rounds:
10 goblet squats
10 ball slams
-Into
8 rounds:
10 DB thrusters
10 box jumps, step down
Performance
A. E45s for 12 sets:
1st: 10-30s single-arm FLR on rings, right
2nd: 10-30s single-arm FLR on rings, left
3rd: 10-30s hang from pull-up bar
4th: Rest
B. In teams of two – partners switch working after each round:
8 rounds:
10 single-arm DB overhead squats (50/35)
10 toes-to-bar
-Into
8 rounds:
5/arm single-arm DB thrusters (50/35)
10 box jumps, no rebound (30”/24”)
*20 min cap.
