Fitness & Performance

A) E2.5M x 6 sets:

– 1 bench press @ 32X1 tempo + 2 bench press@ 75-80%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

B) Strength Option

3-4 sets for quality:

– 8-12/side SA DB presses

– 8-12 BB Romanian deadlifts

– 16 alt. dKB gorilla rows

– 4/side wide stance pallof band press w/ 4 sec pause

OR

Conditioning Option

4-5 rounds for time:

– 250/200m row/ski or 500/400m AB

– 12 DB walking lunges

– 10 DB push press

– 8 lemon squeezes