Fitness

A) E4M x 4 sets:

– 7 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) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees (sub up/downs)

Performance

A) E4M x 4 sets:

Set 1: 7-9 back squats @ 50-60% or @ 4 RIR

Sets 2-4: 7 back squats @ 65-77.5% or @ 3 RIR

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees to target

RX+ complete with 70/44 and/or bar MU on final burpee to target