Fitness

A) E4M x 3 sets:

– 8 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

B) E90S x 10-15 sets:

– 6 goblet squats

– 6 hanging knee raise

– 3-dips

– 3 burpees

Performance

A) E4M x 3 sets:

– 8 front squats @55-65%

B) E90S x 10-15 sets:

– 3 front squats (from floor)

– 6 toes to bar

– 6 ring dips

– 3 burpees over the barbell

*Pick a weight on FS that is tough but fluid.