Fitness

A) E2M x 10 sets

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 ring row

Performance

A) E2M x 10 sets:

– back squat

*Set 1: 5 @ 60%.

*Set 2: 4 @ 70% 

*Sets 3: 3 @ 75%

*Sets 4 @: 2 @ 80%

*Sets 5-10: 1-2 @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets:

– 16-20 alt. DB weighted lunges

– 10-20 DB tricep rollback extensions

– 10-20 BB drag curls

– 10 banded 90/90s w/ PVC

OR 

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

*Pick another modality than last week, do more sets, and/or increase intensity.