Fitness

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E60S x 10-20 sets:

– 6 wallballs (20/14)

– 4 box step-ups

– 3 ring or inverted BB rows

– 2 burpees

Performance

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

B) E60S x 10-20 sets:

– 7 wallballs (20/14)

– 5 box jump overs (24/20”)

– 3 burpee pull-ups

RX+ complete with 9-6-3 rep scheme and/or CTB pull-ups.