Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E2M x 8-12 total sets

– 12/9 or 10/7 cal row

After odd sets:

– 6 DB thrusters

After even sets

– 4-6 strict pull-ups

Performance

A) E3M x 6 sets:

– 4 back squats @ 75-80%

B) E2M x 8-12 total sets

– 12/9 cal row

After odd sets:

– 6 thrusters (95/65)

After even sets

– 6 pull-ups

RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups