Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 9-7-5-9-7-5 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats @ 3111 tempo

– 12-16 DB/EZ bar skull crushers

– 8-12 BB good mornings

– 16-24 alternating seated DB curls

OR

Conditioning Option

8 rounds for time:

– 200m run

– 12 alt. SA DB hang power snatches (50/35)

– 8 goblet squats

– 4 burpees over the DB