Shinobi
1/2 Kneeling Press ALT S.Pullups
4 x 6-8
Front Squat 3×3(@70-75%)
or Heavy Single to test %
(If you have not tested in past 3mo)
E90 X6 2 Pos Snatch
60/30
Assault Bike
Thrusters
Box Jumps
Burpees
power Cleans
Wallballs
or 2K ROW
Fitness
1/2 Kneeling Press ALT S.Pullups
4 x 6-8
Front Squat 3×3(@70-75%)
or Heavy Single to test %
(If you have not tested in past 3mo)
E90 X6 2 Pos Snatch
60/30
Assault Bike
Thrusters
Box Jumps
Burpees
power Cleans
Wallballs
or 2K ROW
Floyd and Dee