Fitness & Performance

A) E2.5M x 6 sets

– 8-6-4-8-6-4 bench press

*The second time through should be heavier than the first.

B) Strength Option

3-4 sets for quality:

– 8-12 double KB/DB chest supported incline row w/ pause

– 8-12 strict supinated pull-ups

– 8/side KB/DB single leg RDLs

– 16 alternating banded psoas march from plank position

OR

C) Conditioning Option

8-16 sets:

– 30 sec work at 80-90% row, bike, ski

– 30 sec rest