Fitness

A) E3M x 6 sets:

– 6-5-4-3-2-1 front squats

After odd sets: 8-12/side half kneeling DB press

After even sets:  L-seated banded row

*Front squats heavier than last week. Scale with KBs x 6 reps.)

Performance

A) E3M x 6 sets – front squat

Sets 1-3: 1-2 front squats @ 80-85%

Sets 4-6: 1 front squat @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled push or drag

– 8-12/side single arm DB press

– 1 lap heavy KB suitcase carry

– 8-12 bent over BB rows

OR

Conditioning Option

10 rounds for time:
– 9 cal row

– 7 abmat sit-ups

– 5 DB thrusters (35/25s)