Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) EMOM x 10-20 sets:

– 4 wallballs

– 4 push-ups

– 4 box step-ups

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (stay lighter)

Set 2: 8 back squats @ 2-3 RIR

*Use set 1 as a building set into sets 2-4. Go by feel to predict the best weight to get you to 2-3 RIR for sets 2-4.

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 push-ups

– 3 box jump overs