Fitness
A) E4M x 4 sets
– 8 back or box squats (building)
– 16-24 alt seated DB overhead press
– 8-12 DB lat pull-overs
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)
*Working sets 5% heavier than last week
*Last week for 8s
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-20 band/cable tricep push-downs
– 10-20 L-seated leg lift-overs
– 10 BB bent over rows
OR
Conditioning Option
4 rounds for time:
– 400m run (sub row or bike)
– 40 double unders
– 30 air squats
– 20 push-ups
– 10 burpee pull-ups