Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

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

*BS heavier than 11/26

B) 4 rounds for time:

– 400m run or 1000m bike

– 15 wallballs

Performance

A) E3M x 6 sets:

Set 1: 4-6 back squats @ 60-70% or @ 4 RIR

Sets 2-6: 4 back squats @ 85% or @ 2 RIR

B) 4 rounds for time:

– 400m run or 1000m bike

– 20 wallballs (20/14)