Fitness

A) E4M x 3 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*You can elevate heels with front squats if it puts you in a better position

B) E90S x 10-15 sets:

– 20 single unders 

– 3 DB thrusters

– 3 strict pull-ups

– 3 up/downs

Performance

A) E4M x 3 sets:

– 8-10 front squats @ 55%

B) E90S x 10-15 sets:

– 20 double unders 

– 3 thrusters (115/75, 95/65, 75/55)

– 3 pull-ups

– 3 burpees over the barbell

*RX+ complete with 4 CTB pull-ups and 5 burpees over the barbell

*Can also sub pull-ups for 2 bar MUs