Fitness

A) E3.5M x 5 sets:

– 6 deadlifts

-12-16 alt. DB top down DB bench press

– 8-12 DB/KB lat pull-overs off bench

*Same or heavier than last week.

Performance

A) E3.5M x 5 sets:

– 6 deadlifts @ 55-65%

*Heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB tricep rollback extensions

– 8-12/side banded or cable half kneeling chops

– 8-12 BB drag curls

OR

Conditioning Option

For time:

– 800m run

– 80 RKB swings

– 600m run

– 60 air squats

– 400m run

– 40 abmat sit-ups

– 200 m run

– 20 burpees