Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

*Heavier than 9/18

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10/s bent over banded tricep kick-backs

– 10 L-seated leg lift-overs

– 20 alt. DB curls

OR

Conditioning Option

10 rounds for time: 

– 10 cal row or bike

– 10 wallballs

– 10 abmat sit-ups