Fitness

A) E2M x 4 sets each

Station 1:

• 12-16 KB front rack reverse lunges

Station 2:

• 10-12 DB floor press
• 10-12 DB lat pull-over

Performance

A) E2M x 8 sets:

– 1 clean

*Build to a heavy single

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-10 seated BB overhead press @ 3111 tempo

– 16-20 alt. double KB gorilla row

– 4-8 strict toes to bar OR hanging knee raise @ 3111 tempo

– 8/side reverse lunge w/ pallof hold 

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R90S

*Keep all sets within +/- 3 sec off first set.