Fitness

A) E2M x 6 sets:

– 8 front squats (BB or double KB @ tough weight)

– 8/side single hip extensions

 

Performance

A) E2M x 6 sets:

– 5 front squats @ 72.5-75%

 

Fitness & Performance

B) 3-4 sets for quality:

– 8/side B-stance BB/DB RDLs

– 8-12 seated cuban presses

– 8/side single arm DB press w/ pause

– 8-12 L-seated band rows

 

B) Conditioning Option:

8-16 sets of…

– 30 seconds at 90% pace on bike, row, or ski erg

– 30 seconds rest