Fitness

A) E3M x 6 sets:

– 4 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 reps of…

• RKB swings 
• Box step-ups 

Performance

A) E3M x 6 sets:

– 4 front squats @ 2-3 RIR or 75+%

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 reps of…

• RKB swings (53/35)
• Box step-ups (20”)

RX+ use 70/44