Fitness

A) E3M x 5 sets:

– 4 double KB 1&¼ front squats

– 8 DB incline press

– 12 Russian medball twists 

Performance

A) E3M x 5 sets

– 3 1&¼ front squats @ 55-60%

*Perform with 3 count eccentric and 1 count pause at the ¼ 

*Same weight as last week.

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 16 alternating DB/KB death march

– 30 second sandbag weighted marches

– 8/side tricep kickbacks w/ pause (5-10# plates)

– 8-12 DB Zottman curls

OR

B) Conditioning Option

 E2M x 8-12 sets:

– 20/15 cal row or 15/12 cal bike

*Scale to 15/12 if needed

*Complete with either more sets or calories per set than last week.