Fitness

A) E4MOM x 3 sets:

– 20 front rack double KB reverse lunges

– 12-16 alternating DB renegade rows

– 8/side split stance pallof presses

 

B) E6M x 3 sets:

– 30/20 or 24/16 cal row

– 20 pull-ups (banded)

– 30 KB swings

– 30 alternating shoulder taps from push-up position

 

Performance

A) E2MOM x 6 sets:

– 1 pause front squat + 2 front squats

 

B) E6M x 3 sets:

– 30/20 cal row

– 20 pull-ups

– 30 walking lunges with DB/KB farmer carry hold (53/35s)