Fitness

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

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

*Compare to 8/25, last day for these!

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alt. DB walking lunges

– 8-12 standing BB overhead tricep extensions

– 8/side half kneeling banded pallof press (slow and controlled)

– 16 alt. KB gorilla rows

OR 

Conditioning Option

For time:

– 500m row

– 400m run

– 50 double/single unders

– 20 up/downs

– 50 double/single unders

– 400m run

– 500m row