Fitness

A) E2MOM x 8 sets

– 3 push press

After odd sets: 

– 16 alternating KB goblet hold lateral lunges

After even sets:

– 8-12 DB lat pull-overs

*Heavier than last week. 

Performance

A) E2MOM x 8 sets:
– 3 push press

*Heavier than last week. 

B) Strength Option

3-4 sets for quality:
– 8-12/side half kneeling landmine press

– 8-12/side bent over DB/KB rows

– 8-12 banded Spanish squats

– 1 lap farmers carry (heavy!)

C) Conditioning Option:

For time:

– 800-600-400-200m run

– 40-30-20-10 alt DB hang clean + push press (50/35, 40/25, 30/15)

– 80-60-40-20 double unders (sub single unders)

 *Scale to only completing the last 3 rounds if needed.