Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep push-downs

– 8-12 bent over BB rows

*heavier than last week

Performance

A) E2M x 8 sets

– 1 squat clean

*Build to a heavy single rep

*Last day for this build

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 front rack (BB or KB) reverse lunges

– 12-16 DB incline presses

– 12-16 alt hanging crossbody leg/knee raises

– 8-12/side SA bent over DB/KB rows

OR

Conditioning Option

15-20 sets:

– 30 sec (row, bike, ski)

– 30 sec rest (easy spin on bike

*Goal is to keep same output throughout all work periods.