Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB good mornings 

– 12-16 double DB tricep rollback extensions

– 12-16 alt. double KB gorilla rows

– 12-16 hanging knee raises (weighted if able)

OR

Conditioning Option

4 rounds for time:

– 800-600-400-200m run

– 200-400-600-800m row