Fitness 

A) E3M x 4 sets – bench press

– 8 bench press (heavier than last week)

– 10 DB lat pull-overs

 

B) E6M x 3-4 sets:

– 400m row

– 300m run

– 8 burpee + box step ups 

 

Performance – bench press

A) E3M x 4 sets – bench press

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

*After every set perform 10 DB lat pull-overs.

 

B) E6M x 3-4 sets:

– 500/400m row

– 400m run

– 10 burpee + box jump overs (24/20”)