Fitness

A) E4M x 4 sets:

– 8 BB or paused dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

Performance

A) E4M x 4 sets:

Set 1: 8 front squats squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than 8/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 BB Bradford presses

– 8/side wide stance pallof presses (green)

– 4-8 strict supinated pull-ups (weighted if able)

OR

Conditioning Option

2000m row time trial