Fitness

A) E3M x 4 sets:

– 12 alternating cossack squats

– 8/side DB single arm strict presses

– 10 banded pull aparts (switch between prone and supine)

 

B) B) E3MOM x 4-6 sets:

– 10/7 cal row

– 8 DB thrusters

– 6 ring rows

– 4 burpees

 

Performance

A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%

Sets 2-4: 8 back squats @ 66%

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 8 double KB thrusters (35/25s)

– 4 burpee pull-ups