Fitness

A) E4M x 4 sets:

– 8 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) 6 rounds for time:

– 12 wallballs

– 8 hanging knee raises

– 4 burpee to box step up (sub up/down)

– 200m run or 400m bike

R60S

Performance

A) E4M x 4 sets:

Set 1: 10 back squats @ 50-60% or @ 4-5 RIR

Sets 2-4: 8 back squats @ 60-75% or @ 3-4 RIR

B) 6 rounds for time:

– 12 wallballs (20/14)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

– 200m run or 500m bike

R60S