Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Performance

A) E2.5M x 6 sets

– bench press

*Set 1: 5 @ 70%.

*Set 2: 3 @ 80% 

*Sets 3-6: 1-3  @ 82.5%-92.5%

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side split squat (harder: RFE, easier: regular split squat)

– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)

– 8-12 DB weighted hanging knee raises

– 12-16 BB drag curls

OR 

Conditioning Option

5 sets:

– 500m row / 1000m bike / 400m ski

R2M

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.