Fitness
A) E3.5M x 4 sets:
– 8 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
Performance
A) E3.5M x 4 sets:
Set 1: 6 back squats (building set)
Set 2-5: 6 back squats @ 2 RIR
*heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy farmers walk (handles or KBs)
– 8-12 BB hip thrusts w/ pause
– 4-8 strict toes to bar/knees to elbow/high knee tuck
– 10-20 DB skull crushers + 10-20 double DB curls (no rest between)
OR
Conditioning Option
6 rounds for time:
– 12 cal row
– 12 plate ground to overhead
– 12 OH or plate hold walking lunges
– 12 hanging knee raises
– 6 burpees to plate
R60S