Fitness

A) E3.5M x 5 sets:

– 6-8 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

Performance

A) E3.5M x 5 sets:

– 4-6 front squats @ 65-70%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 DB squeeze bench press

– 4/side half kneeling banded twists w/ 4 sec eccentric

– 8-12 bent over rows

– 1 lap forward heavy sled drag

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 lemon squeezes / abmat sit-ups

R60S

Scale to 200-9-6