Fitness

A) E4M x 3 sets:

– 8 BB or goblet box squats 

– 8 ring rows w/ pause

– 8-12 DB floor press w/ pause

*Come to a sitting position on box and pause without losing tension. 

B) 4-6 rounds for times

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 up/down to box step up

R2M

Performance

A) E4M x 3 sets:

– 8 back squat 65-70% 

B) 4-6 rounds for times

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 burpee to box jump + step down (20/16”)

R2M

RX+ use 70/44.