Fitness

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

– 8-12 DB bench press

– 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs 

– 10 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 unbroken wallballs (20/14)

– 10 strict or 10-15 kipping pull-ups

RX+ complete 25 wallballs