Fitness

A) E2M x 8 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 500/400m row

– 24-18-12 alt goblet hold reverse lunges

– 20-15-10 push-ups (elevated if needed)

Performance

A) E2M x 8 sets 

– 4 back squat

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4-8 @ 75-80%

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt BB front rack reverse lunges (115/75, 95/65, 75/55)

– 20/16-16/12-12/9 push-ups

RX+ use 135/95 and/or deficit push-ups