Fitness

A) E3M x 6 sets:

– 4 BB front squats (sub 8 double KB front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

Performance

A) E3M x 6 sets:

– 4 front squats @ 2 RIR

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap heavy sled push or drag

– 10-20 OH banded tricep extensions

– 10 ring rows w/ 10 sec hold on final rep

– 5/side split stance lateral medball throw (10lb or less against cement wall)

OR

Conditioning Option

5-7 sets:

– 500m row, 1000m bike or 500m ski

R90S

*Set intervals with rest up on machine and stick to a pace that’s +/- 5 sec for all sets.