Fitness

A) E4M x 3 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets

– 3 plate ground to overhead

– 3 hanging knee raises

– 3 up/downs

Scale up with 5-4-3 rep scheme

Performance

A) E4M x 3 sets:

– 8 back squats @ 55-60%

B) EMOM x 10-20 sets

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

– 3 toes to bar

– 3 burpees to plate

RX+ perform 5-4-3 rep scheme