Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 16-24 alt KB gorilla rows

B) 3 rounds for time:

– 40-30-20 cal row

– 30-20-10 wallballs in UB sets of 10

– 20-15-10 hanging knee raises in UB sets of 5

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2-3 RIR

B) 3 rounds for time:

– 50-40-30 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 toes to bar