Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

Performance

A) E3M x 6 sets:

– 4 back squats @ 2 RIR or 80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10/side bent over DB rows

– 5/side side plank clamshells with 5 sec pause

– 10 Bradford presses (over and back = 2 reps)

OR

Conditioning Option

20 sets:

– 30 sec on / 30 sec off (row, bike, or ski)

*Keep same pace but push it, around 80-85% output