Fitness
A) E3.5M x 5 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 8-12 tough ring rows
*heavier than last week’s 6s
Performance
A) E3M x 6 sets
Set 1: 5 back squats (building set)
Set 2-6: 5 back squats @ 1-2 RIR
*heavier than last week’s 6s
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side KB suitcase high steps
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 banded OH tricep extensions
– 8-12 inverted BB row w/ pause
OR
Conditioning Option
8 min AMRAP
– 30 double/single unders
– 10 reverse lunges
– 6 push-ups
R4M
8 min AMRAP
– 30 double/single unders
– 10 KB swings
– 6 ring rows