Fitness

A) E3M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

B) 3 rounds for time:

– 21 cal row

– 15 DB thrusters

– 9 pull-ups 

Performance

A) E3M x 6 sets:

– 3 back squats 80-85%

*heavier than last week

B) 3 rounds for time:

– 21 cal row

– 15 thrusters (95/65)

– 9 pull-ups

*RX+: 115/75 w/ CTB pull-ups.

Fitness & Performance

C) 3 sets:

– 6-8 BB ab roll-outs or dragon flags

– 8-10 DB delt triad (lateral, front, overhead press)