Fitness 

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side front foot elevated split squats

– 30 sec side plank R

Station 2:

– 8-12 L-seated DB press

– 30 sec side plank L

Performance

A) E2M x 8 sets

– 2 front squats @ 80-90%

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2 RIR

– 12-16 alternating goblet hold lateral lunges

– 8-16 bent over BB rows

– 4/side half kneeling pallof press w/ 4 sec hold

OR

Conditioning Option

3 rounds for time:

– 500/400m row/ski or 1000/800m AB

– 15-12-9 thrusters

– 9-12-15 up/downs