Fitness

A) E3M x 4 sets:

– 10 double KB front rack squats (heel elevated)

– 10-15 DB lat pull-overs

 

Performance

A) E3M x 4 sets:

– 8 front squats @ 65-67.5%

 

Fitness & Performance

B) 3 sets for quality:

– 12-16 KB death march

– 8-12 L-seated DB press

– 12-16 ring bicep curls

– 8-12 alternating lateral raise w/ top hold

 

Optional conditioning substitute

E2M x 6-8 sets:

– 250/200m row @ 90% pace