Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB Z-press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) EMOM x 10-20 sets:

– 7 wallballs

– 5 lemon squeezes

– 3 dips

*scale to 5-4-3 if needed

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 lemon squeezes

– 3 dips