Fitness

A) E3M x 6 sets:

– 7-5-3-7-5-3 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

Performance

A) E3M x 6 sets:

– 7-5-3-7-5-3 deadlifts

*The second wave should be heavier than the first.

*Both waves should be heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side split squat (floor or RFE)

– 8-12/side half kneeling landmine press

– 12-16 L-seated band rows

– 8-12 bent over reverse flys

OR

Conditioning Option

For time:

– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row

– 32-24-16-8 

• RKB swings (53/35)
• Walking lunges