Fitness

A) E4M x 3 sets:

– 10 back squats (moderate weight, perfect form

– 10 KB upright rows

– 10 DB bent over reverse laterals

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68-72%

Sets 2&3: 10 back squats @ 65%

 

Fitness & Performance

B) 3 sets for quality:

– 10-15 tempo push-ups @ 1111

– heavy sled drag down and back

– contralateral carry (farmer’s/waiter’s carry)

 

C) 2 sets of Arm Farm