Fitness

A) E4M x 4 sets

– 8 back or box squats (building)

– 16-24 alt seated DB overhead press

– 8-12 DB lat pull-overs

B) E90S x 10-15 sets:

– 20 single unders

– 6 wallballs 

– 4 strict pull-ups

– 2 up/downs

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)

*Working sets 5% heavier than last week

B) E90S x 10-15 sets:

– 20 double unders

– 7 wallballs (20/14)

– 5 pull-ups

– 3 burpees to target