Fitness

A) E3M x 5 sets:

– 6 double KB front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

 

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– 10 BB Romanian deadlifts @ 60% 1RM deadlift

– 10 DB lat pull-overs

– 1 lap/arm waiters carry 

– 20 hollow rocks