Fitness

A) E4M x 4 sets:

– 12 alternating goblet hold forward lunges

– 6-12 KB chest supported rows 

– 6-12 DB overhead tricep extension

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 10 DB thrusters

3: 8 strict pull-ups + 4 burpees 

 

Performance

A) E4M x 4 sets:

– 6 front squats @ 68-72%

– 6-12 KB chest supported rows 

– 6-12 DB overhead tricep extension

*for rows prop up bench on two 16” boxes

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 thrusters (95/65)

3: 8 pull-ups + 4 burpees over the barbell

 

RX+ row 15/12, 155/75 BB, 1-3 MUs.