Fitness

A) E3M x 6 sets:

– 6-8 BB box squats

After odd sets…

– 12 L-seated DB overhead piston press

After even sets…

– 16 alt. KB gorilla rows

*Same or heavier than last week.

Performance

A) E3M x 6 sets – back squats

Set 1: 8 @ 65%

Set 2: 6 @ 70-75%

Set 3-6: 4 @ 75-80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side landmine RDL to loaded hip flexion w/ pause

– 12-16 DB squeeze floor press

– 8-12/side landmine split stance bent over row

– 12-16 DB hammer curls

OR 

Conditioning Option

10 rounds for time

– 12/9 cal row

– Alternate each round between

• 8-12 tough push-ups (get creative!)
• 8-12 lemon squeezes