Fitness

A) E4M x 4 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*One more set than last week.

Performance

A) E4M x 4 sets:

– 8-10 front squats @ 55-60%

*One more set than last week.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 DB bench press @ 3110 tempo

– 4-8 strict pull-ups (banded, BW or weighted)

– 12-16 alt. toe slide mountain climbers

OR

Conditioning Option

– 5k row or 10k bike time trial