Fitness

A) E3M x 6 sets: 

– 7-5-3-7-5-3 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

Performance

A) Back squat wave

– 7-5-3-7-5-3

*Second wave heavier than first

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB bench press w/ pause

– 8-12/side half kneeling banded/cable lat pull-down

– 12-16 alternating L-seated up and overs

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 dips

– 10 walking lunges

– 5 toes to bar or hanging knee raises