Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) E3M x 6-8 sets

Odd sets: 200m row + 20 wallballs (20/14)

Even sets: 200m row + 5 up/down DB devil cleans (35/20s) + 5-10 lemon squeezes

*Scale with 160m and 5-10 abmat sit-ups if needed

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 2 RIR)

B) E3M x 6-8 sets

Odd sets: 250/200m row + 20 wallballs (20/14)

Even sets: 250/200m row + 5 DB devil cleans (35/20s) + 10 lemon squeezes