Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 alternating top down DB incline press

– 8/side half kneeling pallof press

Performance

A) E3M x 5 sets:

– 4-6 front squats

*Increase load from last week.

B) Strength option

3-4 sets:

– 8-12 BB hip thrusts 

– 8-12 RIR dips (weighted/BW/scaled)

– 1 lap forward sled drag or push

– 16 alt KB gorilla rows

C) Conditioning option

4 rounds for times:

– 500/400m row

– 400m run (sub bike for double row distance)

R2.5M

*Keep pace consistent every round