Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated vertical hand over hand sled pull

– 12-16 overhead banded tricep extensions

– 16-24 alternating DB hammer curls

– 16-24 alternating slide mountain climbers (butt down)

OR

Conditioning Option

3 rounds for time…

– 400m run, 500/400m row, or 1000/800m bike 

– 3 rounds of:

• 10 RKB swings (53/35)
• 10 prisoner reverse lunges
• 10 abmat sit-ups

*90 total reps on KBS, lunge, sit-ups