Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB split squats
Even sets:
– 10 DB incline press
– 10 DB incline rows
Performance
A) E2M x 8 sets:
Sets 1-4: 1 clean pull + 1 hang clean + 1 clean
Sets 5-8: 1 hang clean + 1 clean
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 heavy heel elevated goblet squats with pause
– 10-15/side bent over banded SA tricep kick backs (small band)
– 10 alternating hanging cross-body knee raise (waist, elbow, or bar)
– 20 alternating DB curls (standing or incline)
OR
Conditioning Option
Murph Prep
E5M x 3-5 sets:
– 400m run, 500/400m row or ski, 1000/800m bike
– 2 rounds…
- 10 pull-ups
- 15 push-ups
- 20 air squats
*Scale with 8-12-16 rep scheme and/or shorter distances on run/row/bike/ski