Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 12/17

Performance

A) E3M x 8 sets:

Set 1: 3-5 back squats @ 75% or @ 4 RIR

Sets 2-8: 3 back squats @ 85+% or @ 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 1 lap KB suitcase carry

– 10-15 DB tricep rollback extensions

– 10-20 alt DB bicep curls

OR

Conditioning Option

5-7 rounds:

– 500m row or ski or 1000m bike 

R90S after each round.

*Keep same pace each round with strokes per minute in the mid 20s.