Fitness

A) E4M x 4 sets:

– 6 BB or goblet box squats 

– 7/side single arm ring rows

– 8/side single arm DB floor press w/ pause

*Box squats should be heavier than last week.

B) E4M x 4-5 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 hanging knee raises or lemon squeezes

Performance

A) E3.5M x 4 sets:

– 6 back squats 72.5-77.5%

B) E4M x 4-5 sets:

– 20/15 cal row

– 15 wallballs (20/14)

– 10 toes to bar