Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

B) Strength Option

3-4 sets for quality:

– 20 DB walking lunges

– 8-12 dips (weighted, BW or scaled)

– 1 lap/arm KB suitcase carry

– 8-12 DB lat pull-overs

OR 

Conditioning Option

2K row tester

*Goal is to keep pace from last weeks 500s