Fitness

A) E3.5M x 4 sets:

– 6 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

Performance

A) E3.5M x 4 sets:

– 6 front squats @65-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats

– 8-12 BB bradford presses

– 8-12 heel slide hamstring curls

– 8-12/side bent over DB rows

OR

Conditioning Option

4-6 sets:

– 15/12 cal row

– 12 SA DB push press (6/6)

– 15 RKB swings

– 12 goblet squats

R2M