Fitness

A) E3M x 8 sets:

– 3 BB front squats or 6 double KB front squats 

After odd…

– 10 DB incline presses

After even…

– 10 DB incline chest supported rows

Performance

A) E3M x 8 sets:

– 3 front squats @ 85+% 1RM (1-2 RIR)

*Heavier than 4s on 10/23

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length heavy farmer carry (handles or KBs)

– 10-15 DB rollback tricep extension

– 10 BB good mornings @ 3011 tempo (moderate load)

– 10 ring bicep curls

OR

Conditioning Option

20 rounds:

– 30 sec hard pace

– 30 sec rest (easy spin on bike)

*pick row, bike or ski erg