Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 10-12 alternating DB rows from plank

– 10-20 second hanging knee raise

 

B) E3MOM x 4-6 sets:

– 200m run

– 12 wallballs

– 6 strict pull-ups

*Keep pace the same or slightly faster each round.

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) E3MOM x 4-6 sets:

– 200m run

– 16 wallballs

– 8 chest to bar pull-ups

*Keep pace the same or slightly faster each round.