Fitness
A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo
After even sets
– 8-12 DB seated Arnold press
After odd sets
– 8-12 DB/KB lat pull-overs
*heavier than 6/24
Performance
A) E2.5M x 6 sets:
– 2-3 back squats @ 80-87.5%
*heavier than 6/24
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– DB bench complex (4 regular, 8 alt. top down, 8 alt. bottom up, 4 regular)
– 8-16 BB or DB curls
– 8-16 banded face pulls
OR
Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R60S
*Goal is to hold the same pace as last week.