Fitness
A) E3M x 4 sets:
– 6-10 overhead strict press
– 8-12 bent over reverse flys
Performance
- A) E3M x 4 sets:
– 1 RIR overhead strict press @ 65-70%
– 8-12 bent over reverse flys
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 heel elevated KB goblet squats @ 1010 tempo
– 10-20 DB rollback tricep extensions
– 1 lap sled drag power pulls
– 10-20 BB curls
B) Conditioning Option
8-12 sets:
– 60 sec of row, bike, ski @ 80-90%
– R60S
*Goal is to keep a consistent output through all sets.