Fitness

A) E3M x 5 sets:

– 5 dKB front squats@ 32X1 tempo

– 10 alt. DB renegade rows

– 5/side banded split stance pallof presses w/ 5 sec pause

Performance

A) E3M x 5 sets:

– 5 front squats w/ 32X1 tempo @ 50-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 50-60%

– 8/side DB RFE or regular split squats*

– 6-10 strict pull-ups (weighted / strict / banded)

– 8-12 hollow hold medball twists

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

– 8 push-ups

– 4 dDB hang squat cleans