Fitness
A) E2M x 8 sets
Odd:
– 8/side front foot elevated split squats (knee over toe focus)
Even:
– 16 alt DB incline presses
– 16 alt KB chest supported row
Performance
A) E2M x 8 sets
– 1 clean from the floor
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated hand over hand vertical sled pull
– 10-20 band or cable tricep push-downs
– 10 tough goblet squats w/ pause
– 5/side half kneeling pallof press (outside knee up) @ 3030 tempo
OR
Conditioning Option
9 rounds for time:
– 12 cal row/bike/ski
– 9 goblet squats (53/35)
– 9-12 push-ups
– 6 box jump overs or step-ups