Fitness

A) E4M x 3 sets:

– 8-12 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.

B) E3M x 4-7 sets

– 12/9 or 10/7 cal row

– 5 DB hang squat cleans

– 20 single unders

Performance

A) E4M x 3 sets:

– 8-12 front squats

*Use heaviest weight from last week.

B) E3M x 4-7 sets

– 12/9 cal row

– 3 TnG full cleans

– 20 double unders

RX+: 15/12 cal row