Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

Performance

A) E3M x 5 sets – back squat

Set 1: 6 @ 55%

Sets 2-5: 6 @ 65-70%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 strict press @ 2RIR

– 16-20 alt. DB walking lunges

– 16-20 double KB gorilla row

– 16-20 seated banded hamstring curls

OR 

Conditioning Option

For time:

– 5-10-15-20-15-10-5 

– cal row

– abmat sit-ups

– double/single unders