Fitness

A) EMOM x 5 sets

Minute 1: 8 double KB front rack squats

Minute 2: 8 DB bench press

Minute 3: 8 bent over BB rows

 

Performance

A) E90S x 10 sets:

– 1 front squats @ heaviest weight from last week

 

Fitness & Performance

B) 3-4 sets for quality:

– 1 lap heavy farmer’s carry

– tall kneeling vertical hand over hand sled pull

– 30 seconds heavy sandbag front loaded march

– 8-10 hamstring slide curls @ 20X1