Fitness

A) E2.5M x 8 sets:

– 3 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 1-2 RIR

*Should be around 80-85+%. Heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled drag or push (forward facing both ways)

– 10-20 band/cable tricep push-downs

– 5/side red banded supine hip flexion w/ 5 sec pause

– 10+ BB drag curls (until failure)

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski or 1000/800m bike 

– 10 plate ground to overhead

– 10 box step-ups

– 10 plate Russian twists