Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB deficit split squats (feet on 45s)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

Performance

A) E2M x 8 sets:

– 1 front squat

*Increase load from last week if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 BB hip thrusts (off bench)

– 10-20 dips @ 2 RIR

– 10-20 alternating quadruped plank KB row

– 1 lap KB suitcase carry

OR

Conditioning Option

21-18-15-12-9-6-3 reps for time

– cal row

– RKB swing

– abmat sit-up