Fitness & Performance

A) E3M x 8 sets:

– 3 BB bench press @ 80-85+% 1RM (1-2 RIR)

OR

– 10/side SA DB bench press

Then…

– 3 weighted or 2-3 negative pull-ups

– 8 banded face pulls

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 12-16 banded tricep extensions

– 8 ab-wheel roll-outs

– 16-20 alt KB gorilla row

OR 

Conditioning Option

5 rounds for time:

– 250/200m row / 500/400m bike / 400m run

– 12 SA DB push press (35/20s)

– 12 MB reverse lunges (20/14)

– 12 lemon squeezes or abmat sit-ups

R60S