Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E60S x 10-20 sets:

– 2 up/down DB devil press

– 4-6 wallballs 

– 4 ring or inverted BB rows

Performance

A) E3M x 6 sets:

– 4 back squats @ 2 RIR or 80%

B) E60S x 10-20 sets:

– 2 DB devil press (35/20s)

– 6 wallballs (20/14)

– 4 ring or inverted BB rows