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