Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 3 RIR ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 15 sit-ups

– 12 lunges (weighted if able

– 9 NPU burpees

 

Performance

A) E4M x 3 sets:

– 3 RIR front squats @ 60% (1 sec pause at top)

– 3 RIR horizontal ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 12 toes to bar

– 9 front squats (115/75, 95/65, 75/55)

– 6 burpees over the barbell