Fitness

E3M x 6 sets:

– 6-4-2-6-4-2 box squats

After even: 12-16/side alternating DB bench press

After odd: 8-12 tall kneeling banded lat pull-downs

*heavier than 3/10

Performance

E3M x 6 sets:

– 6-4-2-5-3-1 back squats

*heavier than 3/10

Fitness & Performance

B) Strength Option

3-4 sets:

– 8-12 BB good mornings

– 12-16 seated overhead DB/BB tricep extension

– 1 lap heavy reverse sled drag

– 16-20 alternating standing DB curls

OR Conditioning Option

4 rounds for time:

– 400m run (sub bike/row/ski)

– 10 DB thrusters (35/25s)

– 15 ring rows

– 20 abmat sit-ups