Fitness

A) E2M x 6 sets (3 each)

Station 1: 16 alternating DB box step ups (farmers hold)

Station 2: 16 alternating KB gorilla row w/ pause

Performance

A) E2M x 6 sets:

– 1 front squat @ 85-90%

*Heavier than 4/7

B) Strength Option

3 sets for quality:

– 16 alternating DB death march

– 8 BB Bradford presses

+

3 sets for quality

– 8-16 ring bicep curls + 8-16 ring rows

– 8-16 DB tricep rollback extension + 8-16 bench press

OR

C) Conditioning Option

6-8 sets:

– 60 sec work at 80-90% row, bike, ski

– 60 sec rest