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.