Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

Performance

A) E2.5M x 6 sets:

– 2 back squats 85-90%

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 BB good mornings

– 8-12 supine medball hamstring curls

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S