Fitness

A) E3M x 6 sets:

– 5-5-4-4-3-3 back squats @ 3111 tempo

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

Performance

A) E3M x 6 sets:

– 5-5-4-4-3-3 back squats @ 3111 tempo

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 1 lap suitcase carry

– 10/s SA banded tricep push-downs (red or orange)

– 20 alternating KB gorilla rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 DB/KB thrusters (35/20s)

– 20 double or single unders 

– 5 DB devil cleans