Fitness

A) E4M x 4 sets:

– 8 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

Performance

A) E4M x 4 sets:
– 8 front squats @ 65-70% or 3-4 RIR 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-20 DB floor press w/ pause

– 10 ring face curls

– 16-20 DB top down lateral raises

OR 

Conditioning Option

10 rounds for time:

– 10 cal row or bike (8 AB)

– 9 plate ground to overhead (45/35)

– 8 reverse lunges (w/ plate if able)