Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 12-16 alternating goblet hold cossack squats

*Last day for these movements

Performance

A) E2.5M x 6 sets:
– 3-2-2-1-1-1 power cleans

*Triple and double should not be performed TnG.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB seated Arnold presses

– 16 KB/DB walking death march

– 8-12/side bent over rows

OR

Conditioning Option

For time:
– 200-400-600-400-200m run 

– 10-20-30-20-10 RKB swings

– 10-20-30-20-10 abmat sit-ups

*Sub 250/200-500/400-750/600m row