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) 3 rounds for time:
– 400m row

– 12-9-6 double DB hang squat clean to thruster 

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (building set)

Set 2-4: 8 back squats @ 1-2 RIR

*heavier than last week 

B) 3 rounds for time:
– 500/400m row

– 15-12-9 double DB hang squat clean to thruster (35/25s)

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar