Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

*Last week for these movements

Fitness

B) EMOM x 10-20 sets

– 4-6 wallballs

– 6 SA hang DB snatch

– 2 burpees

Performance

B) EMOM x 10-20 sets

– 6 wallballs (20/14)

– 6 SA hang DB snatch (50/35)

– 2 burpees