Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats @ 32X1 tempo

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

*Last day for these movements

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 4 front squats (no tempo)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag

– 12-16 DB rollback tricep extensions

– 20 sec accumulated L sit (scale 10 sec/side)

– 4-8 strict supinated pull-ups (weight if able)

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

45 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

*Next week we test!