Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

B) For time:

– 40/30-28/21-16/12 cal row

– 30-20-10 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Performance

A) E3M x 4 sets – back squat

Set 1: 8 @ 50%

Sets 2-4: 8 @ 60-65%

B) For time:

– 50/40-35/28-20/16 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 RKB swings (53/35)