Fitness
A) E3M x 5 sets:
– 6 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) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 DB Romanian deadlifts
– 10-20 band/cable tricep push-downs
– 10 ring face curls
– 20 L seated leg lift-overs
OR
Conditioning Option
5 rounds for time:
– 250/200m row or ski / 200m run / 500/400m bike
– wallballs
– SA DB hang power cleans
Fitness: 12 reps of each
Performance: 16 reps of each at 20/14 and 50/35