Fitness & Performance

A) E2.5M x 6 sets

– 6-4-2-6-4-2 back squats

*The second time through should be heavier than the first.

*Fitness can sub box squats if needed.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag with front loaded sandbag carry

– 8-12 bench press w/ external rotation

– 8-12 slide hamstring curls

– 8-12 strict ring or supinated pull-ups

OR

C) Conditioning Option

8-16 sets:

– 30 sec work at 80-90% row, bike, ski

– 30 sec rest

*Different modality or more sets than last week.