Fitness
A) E2.5M x 6 sets:
– 5 BB or double KB deadlifts
After odd sets:
– 8/side single arm incline bench press
After even sets:
– 8/side half kneeling single arm banded lat pull-down
Performance
A) E2.5M x 6 sets:
– 6-4-2-6-4-2 deadlift wave
Fitness & Performance
B) Strength Option
3 sets for quality:
– 16 alternating DB death march
– 8 BB Bradford presses
+
3 sets for quality
– 8-16 ring bicep curls + 8-16 ring rows
– 8-16 DB tricep rollback extension + 8-16 bench press
OR
C) Conditioning Option
6-10 sets:
– 60 sec work at 80-90% row, bike, ski
– 60 sec rest
*Perform more sets or stick to a faster pace than last week.