Fitness

A) E3M x 5 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) E5M x 3-5 sets:

– 400m row (800m bike)

– 12 unbroken wallballs

– 8 strict pull-ups

– 8 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

Set 1: 5-7back squats @ 55-65% or @ 4 RIR

Sets 2-4: 5 back squats @ 65-80% or @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row (1000/800m bike)

– 16 unbroken wallballs

– 8 burpee pull-ups

*RX+ complete with 20 wallballs and 10 burpee CTB pull-ups