Fitness

A) E3M x 6 sets:

– 3 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) E5M x 3-5 sets:

– 400m row or 800m bike

– 12 plate ground to overhead

– 12 plate hold or prisoner walking lunges

Performance

A) E3M x 6 sets:

– 3 back squats @ 1-2 RIR

*Should be around 80-85+%. Heavier than last week.

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 12 plate ground to overhead (45/25)

– 12 plate overhead walking lunges