Fitness

A) E90S x 8 sets:

– 2 push press

Alternate after each set

Odd: 8 L-seated band rows

Even: 8 supine medball hamstring curls

 

Performance

A) E90S x 8 sets:

– 2 push press

*heavier than last week’s 3s

 

Fitness & Performance

B) 3 sets for quality:

– 20 single DB front rack squats @ 1011 tempo (tough)

– 10-15 bent over BB rows

– 10-15 strict dips (banded, body weight, or weighted)

– 10-15 strict hanging knee raises (no swing, add medball between feet if able)