Fitness

A) E3M x 5 sets

– 5 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows

– 4/side half kneeling pallof press w/ knee liftoff 

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

Performance

A) E3M x 5 sets:

– 3 front squats @ 32X1 tempo

*Start lighter and build to a tough set at tempo

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

RX+ complete with 15/12 cal row and sub pull-ups w/ 3 bMUs