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) EMOM x 10-20 sets:

– 2 DB devil cleans

– 3 DB push presses

– 4 DB reverse lunges (scale with 1 or no DBs)

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 3 DB push presses

– 4 DB reverse lunges 

RX+ perform 3-4-4 rep scheme