Fitness

A) E2.5M x 5 sets:

– 5-10 bench press

– 8-10 ring rows

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75%

– 8-10 horizontal ring rows

 

Fitness & Performance

B) 3 sets for quality:

– 20 DB/KB weighted walking lunges

– 10-20 tall kneeling banded pull-downs

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP banded overhead tricep extension

– 30 sec AMRAP banded lying bicep curls

 

Conditioning Option:

– 20/40 x 8 sets bike or row

*20 sec of work should be harder than last weeks 30 (90-95% pace)