Fitness

A) E3M x 5 sets:

– 5 deadlifts (building) 

– 5-10 dips (bench/ring/dip bar)

– 10 tall kneeling banded lat pull-downs

*Deadlifts should be a little heavier than last week.

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR

*Heavier than last week (3/27)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10/side SA DB bench press

– 10/side banded/cable half kneeling high rows

– 5/side banded twist w/ pallof press

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run, 500m row, 1000m bike or 500m ski

– 20 RKB swings

– 10 box step-ups