Fitness

A) E2M x 8 sets:

– 5 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB incline press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

 

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-10-5 strict pull-ups in sets of 5

 

Performance

A) E2M x 8 sets:

– 3 front squats @ 82.5-85%

 

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs

– 15-12-9 pull-ups

*RX+ substitute CTB pull-ups or 9-6-3 bar MUs.