Fitness

A) E3M x 3 sets:

– 10 double KB front squats w/ heels elevated

– 16 alternating DB renegade rows

 

B) EMOM x 10-20 rounds:

– 1 DB hang squat clean to thruster

– 2/side box step ups

– 3 lemon squeezes

– 4 push-ups

 

Performance

A) E3M x 3 sets:

– 10 front squats @ 60%

 

B) EMOM x 10-20 rounds:

– 1 squat clean to thruster (tough)

– 2 box jump overs (24/20”)

– 3 lemon squeezes

– 4 chest to ground push-ups