A) E3M x 5 sets

– 3 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

*build heavier than last week

B) Strength Option

3-4 sets for quality:

– 16 alt. KB death march

– 12-16 DB tricep rollback extensions

– 1 lap heavy reverse sled drag

– 12-16 BB bicep curl

OR 

Conditioning Option

E5M x 4 sets

Set 1:

– 500m row

– 50 air squats

Set 2:

– 400m run

– 40 RKB swings

Set 3:

– 500m row

– 30 push-ups

Set 4:

– 400m run

– 20 pull-ups

*Scale by decreasing reps by 5 or 10 depending on ability