Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 3 rounds for time:

– 400m run

– 20-15-10 wallballs 

– 15-10-5 pull-ups

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) 3 rounds for time:

– 400m run

– 30-25-20 wallballs (20/14)

– 20-15-10 pull-ups