Fitness

A) E4MOM x 4 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) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 4 DB thrusters (115/75, 95/65, 75/55)

– 4 hanging knee raise

– 4 pusn-ups (elevate if needed)

Performance

A) E4MOM x 4 sets:

– 8 front squats @ 3 RIR or 70+%

B) E90S x 10-15 sets:

– 20 double unders

– 3 thrusters (115/75, 95/65, 75/55)

– 4 toes to bar

– 5/4 push-ups