Fitness

A) E4M x 5 sets:

– 6 BB or dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) E3M x 4-8 sets: 

– 12/9 cal row

– 5 DB hang squat clean to thruster

– 4 stric pull-ups

– 3 up/downs

Performance

A) E3.5M x 5 sets:

Set 1: 6 front squats squats (building set)

Set 2-5: 6 front squats @ 2 RIR

*heavier than 10/2

B) E3M x 4-8 sets: 

– 15/12 cal row

– 5 DB hang squat clean to thruster (35/25s)

– 5 pull-ups

– 5 burpees over the rower

RX+ complete with 5 CTB pull-ups or 3 bMUs