Fitness

A) E3M x 5 sets:

– 5 front squats*

– 10 seated DB press

– 10 tough ring rows

*Sub 8 double KB pause front squats

Performance

A) E3M x 5 sets:

– 5 front squats @ 2-3 RIR or 75+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 10/s 10-15 DB tricep rollback extensions

– 10/s banded TKEs

– 10+ BB drag curls

OR

Conditioning Option

E5M x 3-5 sets:
– 400m run, 500/400m row or ski, or 1000/800m bike

– 12 plate ground to overhead

– 10 plate lunges (OH or at chest)

– 8 burpees