Fitness

A) E4M x 3 sets:

– 8-12 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.

B) 10 rounds for time:

– 8 wallballs (20/14)

– 16 single unders 

– 4 strict pull-ups

Performance

A) E4M x 3 sets:

– 8-12 front squats

*Day 1 of front squat cycle

B) 10 rounds for time:

– 10 wallballs (20/14)

– 20 double unders 

– 5 strict pull-ups