Fitness

A) E3.5M x 4 sets:

– 6 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

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

B) EMOM x 4-8 sets

1: 12/9 cal row

2: 9-12 wallballs (20/14)

3: 9 hanging knee raise

*The next progression after hanging knee raises is a kipping knee tuck then a knee to elbow.

Performance

A) E3.5M x 4 sets:

– 6 front squats @65-75%

*Heavier than 4/28

B) EMOM x 4-8 sets

1: 15/12 cal row

2: 12 wallballs (20/14)

3: 9 toes to bar

RX+ complete 6 toes to bar + 2-3 bMUs