Fitness

A) E3M x 6 sets:

– 4 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs in UB sets of 10

– 15-10-5 strict pull-ups in UB sets of 5

*Scale run to 400-300-200m if needed

Performance

A) E3M x 6 sets:

– 4 back squats @ 1-2 RIR

*Should be around 80-80+%. Heavier than last week.

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 pull-ups

*RX+ perform CTB pull-ups