Fitness

A) E3M x 6 sets

– 5 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 4-6/side SA ring row w/ reach

Performance

A) E3M x 6 sets:

– 5 back squats @ 70-75%

Fitness & Performance

B) 3-4 sets for quality:

– 12-16 alternating BB or DB reverse lunges

– 12-16 tough push-ups (be creative)

– 16-20 seated leg lift-overs

– 16-20 alternating DB bicep curls

OR 

Conditioning

3 rounds for time:

– 600-400-200m run

– 4-3-2 rounds of “Cindy”

Cindy: 5 pull-ups, 10 push-ups, 15 air squats