Fitness

A) E3.5M x 5 sets:

– 5 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 5s

B) E5M x 4-5 sets:

– 400m row

– 12 goblet squats

– 8 strict pull-ups

– 8 dips

Performance

A) E3M x 6 sets

Set 1: 5 back squats (building set)

Set 2-6: 5 back squats @ 1-2 RIR

*heavier than last week’s 5s

B) E5M x 4-5 sets:

– 500/400m row

– 15 goblet squats (53/35)

– 12 pull-ups

– 9 ring dips