Fitness

A) E3M x 8 sets:

– 3 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) 3 rounds for time:

– 400m run or 1000/800m bike

– 20-15-10 wallballs

– 20-15-10 cal row

Performance

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 30-20-10 wallballs (20/14)

– 30-20-10 cal row