Fitness
A) E3M x 6 sets:
– 5 front squats (BB or double KB)
After odd sets: 8-12 L-seated DB press
After even sets: 8-12/side half kneeling single arm band row
B) 3 rounds for time:
– 400m run
– 24-16-8 wallballs
– 16-12-8 hanging knee raises
Performance
A) E3M x 6 sets:
– 3-4 front squats @ 70-75%
B) 3 rounds for time:
– 400m run
– 32-24-16 wallballs (20/14)
– 16-12-8 toes to bar
RX+ perform 8-6-4 bar or ring MUs