Fitness

A) E4M x 4 sets:

– 6-10 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

B) 5 rounds for time:
– 200m row

– 10 plate ground to overhead

– 10 plate overhead/hug walking lunges

R60S 

Performance

A) E4M x 4 sets:

– 6-8 front squats @ 60-65%

B) 5 rounds for time:
– 250/200m row

– 10 plate ground to overhead (45/35, 35/25)

– 10 plate overhead walking lunges

R60S