Fitness

A) E4MOM x 4 sets:

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

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 16-12-8-4 medball box step-overs 

Performance

A) E4MOM x 4 sets:

– 8 back squats @ 3-4 RIR or 70%

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 20-16-12-8 medball box step-overs (20/16” w/ 20/14)