Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 back squats 

– 12 alternating banded psoas marches

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough. 

 

B) E3MOM x 5 sets:

– 15/12 cal row

– 10 DB thrusters

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*Start on the second set of the Fitness clock.

 

B) E3MOM x 5 sets:

– 20/15 cal row

– 5 thrusters

*Build each set on thrusters to a heavy UB set of 5.