Fitness

A) E4M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same