Fitness

A) E3M x 6 sets:

– 6-4-2-6-4-2 box squats

After even: 12-16/side alternating DB bench press

After odd: 8-12 tall kneeling banded lat pull-downs

*heavier than 3/2

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 9 heavy RKB swings

– 6 lemon squeezes

R60S

Performance

A) E3M x 6 sets:

– 6-4-2-6-4-2 back squats

*heavier than 3/2

B) 5 rounds for time:

– 200m run

– 15 wallballs (20/14)

– 12 heavy RKB swings

– 9 lemon squeezes

R60S

RX+ complete with 20-15-10 rep scheme.