Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 10-15 DB bench press

– 10-15 bent over BB rows

– 30 sec side plank R

Even sets:

– 10-15 ring rows

– 10-15 medball hamstring curls

– 30 sec side plank L

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-90%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/16 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 KB walking lunges

– 10-15 seated DB press

– 10-15 BB good mornings

– 10-15 seated leg raise (over & back = 1 rep)

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2M