Fitness

A) E2M x 10 sets

– 2-3 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

Performance

A) E2M x 10 sets:

– 1 back squat @ 85%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 dips (banded, BW, or weighted)

– 8-12 DB Romanian deadlifts

– 16 alt. KB gorilla rows

OR 

Conditioning Option

For time:

– 800m run

– 60 walking lunges

– 600m run 

– 40 abmat sit-ups

– 400m run 

– 20 burpee pull-ups

– 200m run