Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats 

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

*KB front squats should use 32X1 tempo

B) E2M x 8-12 sets

– 8-12 wallballs

– 4 up/down DB devil presses 

– 4-8 hanging knee raises

– 4 burpee + box step-up (sub up/downs)

Performance

A) E3M x 5 sets:

– 5 front squats

*heavier than the paused sets

B) E2M x 8-12 sets

– 12 wallballs 20/14

– 4 DB devil presses (35/20s)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

RX+ complete with 15-5-10-5 rep scheme