Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

Performance

A) E3M x 6 sets

Set 1: 5 back squats (building set)

Sets 2-6: 5 back squats (working sets @ 72.5-82.5% & 1-2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side banded TKEs w/ pauses

– 10-15 skull crushers (DBs/KBs/EZ bar)

– 10 BB bent over rows

– 

OR

Conditioning Option

E5M x 4 sets

– 400m run

– 16 air squats

– 16 SA DB hang clean + push press (4/4/4/4 @ 50/35)