Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

– 1 clean

*Build to today’s heavy single

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 double KB heel elevated front squat

– 12-16/side lean away DB delt raise

– 1 lap heavy sled drag or push

– 16-20 banded tricep push-down

OR

Conditioning Option

For time:

– 800m run

– 80 double unders

– 600m run

– 60 box step-ups

– 400m run

– 40 push-ups

– 200m run

– 20 burpees