Fitness

A) E3M x 6 sets: 

– 8-6-4-6-4-2 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 wallballs

– 6-9 strict pull-ups

– 3-6 up/downs

Performance

A) Back squat wave

– 8-6-4-6-4-2

*Second wave heavier than first

B) E3M x 4-8 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 pull-ups

– 6 burpees over the rower