Fitness

A) E2M x 8 sets:

– 3 back or box squats

After odd sets…

– 16-24 alt DB tall kneeling overhead piston press

After even sets…

– 8-12 tough ring rows

*heavier than last week’s 5s

Performance

A) E2M x 8 sets

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1-2 RIR

*heavier than last week’s 5s

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 8-12 DB incline press

– 8-12 abwheel roll-outs

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

OR 

Conditioning Option

10 sets:

– 60 sec on / 60 sec rest @ 80-90% (run/row/bike/ski)