Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap KB banded chaos carry (green)

– 12-16 alt goblet hold cossack squats

– 8-12 BB bradford presses

– 8-12/side rear delt DB row

OR 

Conditioning Option

10 rounds for time:

– 200m run

After odd sets – 

After even sets – 

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes