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
*Front squats heavier than last week
B) 3 rounds for time:
– 400m run
– 20-16-12 goblet hold reverse lunges
– 12-10-8 hanging knee raises
*Scale lunges with prisoner version.
Performance
A) E3M x 6 sets:
– 2-3 front squats @ 80%
B) 3 rounds for time:
– 400m run
– 30-20-10 front rack reverse lunges (95/65, 75/55, 65/45)
– 15-10-5 toes to bar
RX+ use 115/75 with 7-5-3 bar or ring MUs