Fitness

A) E3M x 6 sets:

– 3 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) E5M x 3-4 sets

– 400m run

– 12 UB wallballs

– 9 strict pull-ups

Performance

A) E3M x 6 sets:

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1 RIR

*heavier than 8/25

B) E5M x 3-4 sets

– 400m run

– 20 UB wallballs (20/14)

– 15 pull-ups