Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:

– 10/side bent over banded tricep kickbacks 

– 10-15 wall assisted DB bicep curl (lean back at angle, keep triceps against wall)

– 10 heavy sandbag squats

– 1 lap/arm suitcase carry

OR 

Conditioning Option

12 rounds:
– row 60 seconds

– rest 60 seconds

*Goal is to hit the same distance every set

Saturday 7/20

Fitness

TBA

Performance

TBA

Sunday 7/21

Open Gym 10-12pm