A) E4M x 5 sets:

– 6 front squats 

– 8-12 DB floor press w/ pause

– 8-12/side half kneeling banded row (90 degrees)

B) E3M x 5-8 sets:

– 200m row

– 9-12 wallballs

– 21 single unders

Performance

A) E4M x 5 sets:

– 6 front squats 

*5-10% heavier than your last set of 8s

B) E3M x 5-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 21 double unders

RX+ complete with 15 wallballs