Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 6 wallballs 

– 4 ring or inverted BB rows

– 1, 2 or 3 burpees

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

B) E90S x 10-15 sets:

– 20 double unders

– 7 wallballs (20/14)

– 5 ring or inverted BB rows

– 3 burpees