Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) 3 sets: 

4 min AMRAP

– 10 wallballs

– 5 hanging knee raises

– 20 single unders or lateral hops

R60S 

*The second set perform reps of 8/4/16.

*The third set perform reps of 6/3/12.

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 1-2 back squats @ 75-80%

*heavier than 6/7

B) 3 sets: 

4 min AMRAP

– 12 wallballs

– 6 toes to bar

– 24 double unders

R60S 

*The second set perform reps of 10/5/20.

*The third set perform reps of 8/4/16.