Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) EMOM x 10-20 sets:

– 3 double KB/DB front squats

– 4 hanging knee raise

– 5 dips

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR or 75%

*Heavier than last week’s tempoed reps

B) EMOM x 10-20 sets:

– 3 front squats (from floor @ 135/95, 115/75, 95/65)

– 4 toes to bar

– 5 rings dips