Fitness

A) E3M x 6 sets:

9-7-5-9-7-5 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

Performance

A) E3M x 6 sets:

– 9-7-5-9-7-5 back squats

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 dips (weighted, bodyweight, band, bench)

– 12-16 alt. dDB/KB death march

– 4-6 DB batwing rows w/ 8 sec pause

– 1 lap reverse sled drag

OR

Conditioning Option

4 rounds for time:

– 400m run (or equivalent row/ski/AB)

– 20 SA DB hang power cleans (5/5/5/5)

– 16 alt. DB goblet hold reverse lunges

– 12 SA DB push press (3/3/3/3)