Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

Performance

A) E4M x 4 sets

– 3.3.3 TNG power snatch clusters

*R10S between sets

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded/cable tricep push-downs

– 5-10 hanging leg raises (straight or bent knee w/ no swing)

– 10+ standing curls

– 1 lap lateral sled drag 

OR 

Conditioning Option

3 rounds for time:
– 400m run

– 15-12-9 reps of…

• DB thrusters (35/20s)
• Toes to bar or hanging knee raises
• Up/downs