Fitness

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 DB incline press

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

*Increase weights from last week. 

 

Performance

A) E2M x 8 sets:

– 1 power clean

*Build to a heavier single than 11/11.

 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side DB Romanian deadlifts (Performance) / 10-15 medball hamstring curls (Fitness)

– 10-15 DB French press

– 8/side half kneeling banded chop (low to high)

– 10-15 curls (BB or DB)

 

C) Conditioning Option

– 10 minute time trial (AB, row, or ski)

*Pace appropriately and accumulate as much work as possible.