Fitness

A) E3M x 5 sets:

– 6 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

Performance

A) E3M x 5 sets:

– 6 deadlifts @ 70-76% or 3 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 5/s clamshell plank w/ 5 sec hold

– 10-15 SA banded tricep push-downs

– 10/s DB bent over row

OR

Conditioning Option

5 rounds for time:
– 500m row or ski / 1000m bike

– 15-12-9-6-3 

• DB thrusters (35/20s)
• DB weighted sit-ups (single DB)