Fitness

A) E3M x 6 sets:

– 5 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 DB thrusters

– 4 burpees

Performance

A) E3M x 6 sets – back squat

Set 1: 6 @ 70%

Set 2: 4 @ 80%

Set 3-6: 2-3 @ 80-85%

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 DB thrusters (35/25s)

– 6 burpees over the bar

RX+ row 15/12 cal and use 50/35s