Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats 

– 16-24 alternating tall kneeling DB press

– 8-12 ring rows w/ pause

*KB front squats should use 32X1 tempo

B) EMOM x 10-20 sets:

– 6 wallballs (20/14)

– 3-5 push-ups

– 3 hanging knee raises

Performance

A) E3M x 5 sets:

– 5-5-3-3-3 front squats

*heavier than the paused sets

B) EMOM x 10-20 sets:

– 7 wallballs (20/14)

– 5 push-ups

– 3 toes to bar