Fitness

A) E4MOM x 3 sets:

– 8 front squats (sub 10 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E5M x 3-5 sets:

– 400m run

– 15 wallballs

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Performance

A) E4MOM x 3 sets:

– 8 front squats @ 3-4 RIR or 65-70%

B) E5M x 3-5 sets:

– 400m run

– 20 wallballs (20/14)

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets