Fitness

A) E3M x 5 sets

– 6 Zercher squats

– 8 DB Romanian deadlifts

– 10 supinated band pull-aparts

 

Performance

A) E3M x 4 sets – back squat 

Set 1: 1 @ 94-98%

Sets 2-4: 2 @ 88% 

*If you’re not feeling it today then stick to Fitness.

 

Fitness & Performance

B) 5 sets for quality:

– heavy sled drag down and back 

– hill sprint (warm into them over first couple of sets)

 

C) 3 sets for quality:

– 12/side tricep kick backs

– 24 alternating DB curls (no swing)