Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters

– 24 single unders

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters (35/25s)

– 24 double unders

RX+ complete with 15/12-10-30 rep scheme