Fitness

A) E3M x 6 sets:

– 4 back squats 

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) 5 rounds for time:

– 4 burpee box step-ups (sub up/downs)

– 12 RKB swings

– 12 or 16 wallballs 

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 4 back squats @ 80-85% (2-3 RIR)

B) 5 rounds for time:

– 5 burpee box jump overs (24/20”)

– 15 RKB swings (70/44)

– 20 wallballs (20/14)

– 200m run

R60S