Fitness 

A) E2M x 8 sets:

– 4 pause front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

 

B) E90S x 8-12 sets:

– 10/8 cal row (scale to 8/6)

– 5 DB thrusters

 

Performance

A) E2M x 10 sets:

– 1 front squat @ 85-90%

*Heavier than 10/23

 

B) E90S x 8-12 sets:

– 10/8 cal row

– 5 thrusters (115/75, 95/65)

 

RX+: 12/9 cal row + 6 thrusters