Fitness
A) E3M x 6 sets
– 5-4-3-2-2 deadlifts
After odd sets: 8-12 DB floor presses (w/ pause)
After even sets: 8-12 tall kneeling banded lat pull-downs
*DLs heavier than last week.
Performance
A) E3M x 6 sets – deadlift
Set 1: 5 @ 70%
Set 2: 4 @ 80%
Set 3: 2-3 @ 85%
Sets 5-6: 1-2 @ 90%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 alternating DB reverse lunges
– 10-20 banded tricep push-downs
– 10-20 hollow rocks
– 10-20 BB drag curls
OR
Conditioning Option
For time:
– 800m run
– 80/60 cal row
– 800m run