Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

Performance

A) E3M x 6 sets:

– 4 front squats @ 80-85%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12 dips (weighted if able)

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 BB drag curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 SA DB hang power cleans

– 6 up/downs

– 250/200m row

– 9 goblet squats

– 12 lemon squeezes