Fitness

A) E3.5M x 4 sets:

– 6 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) E6M x 3-4 sets:

– 400m row

– 18 wallballs

– 12 strict pull-ups

Performance

A) E3.5M x 4 sets:

Set 1: 6 back squats (building set)

Set 2-5: 6 back squats @ 1-2 RIR

*heavier than 7/21

B) E6M x 3-4 sets:

– 500m row

– 25 wallballs (20/14)

– 15 pull-ups

RX+ complete with CTB pull-ups