Fitness & Performance
A) E3.5M x 4 sets:
– 16 DB/KB Romanian deadlifts
– 8-12 dips (weighted, BW, band, box)
– 8-12 L-seated band row w/ pause
B) Strength Option
3 sets for quality:
– 20 alt. DB/KB walking lunges
– 10-15 BB anchored sissy squats
+
3 sets for quality:
– 10-15 DB/BB/EZ curls
– 10-15 DB rollback tricep extensions
OR
C) Conditioning Option
5-6 sets:
– 500m row or 1000m bike
– R90S
*Keep all sets within +/- 3 sec off first set and same as last week.