A) E3M x 5 sets

– 5 BB front squats @ last week’s tempoed triple weight

– 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:

– 3-3-2-2-2 front squats

*build heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 16 alt. DB/KB death march

– 8-12 BB Bradford presses (over & back = 1 rep)

– 1 lap reverse sled drag

– 16-20 alt DB curls

OR 

Conditioning Option

E3M x 4-7 sets

– 500m row

*Goal is to start at around 80% pace and keep throughout.