Fitness & Performance

A) E3M x 4 sets:
– 6-12 BB good mornings (moderate)

– 6-12 dips 

– 6-12 strict supinated pull-ups

*Weight dips and pull-ups if needed. 

 

B) Strength Option

3-4 sets for time:

– 8-12 weighted hanging knee raise (medball or DB)

– 8-12 bent over BB rows

– 8-12 slide hamstring curl with knee squeeze

– DB bench sandwich

• 5 regular
• 10 alternating top down
• 10 alternating bottom up
• 5 regular

 

B) Conditioning Option

4-6 sets:

– 500m row/400m ski/1000m AB @ 80-90%

– R2M

*Goal is to keep a consistent pace through all sets.