Fitness & Performance

A) E2M x 6 sets:

– 4 BB push press 

After sets 1, 3, 5…

– 8 3-point DB/KB bent over row L

After sets 2, 4, 6…

– 8 8 3-point DB/KB bent over row R

*Keep PP at heaviest weight from 5’s on 11/23.

 

B) Strength Option

3-4 sets for quality:

– 20 DB/KB alt. walking lunges 

– 8-10 close grip bench press (55-60%)

– 30 sec heavy sandbag/double KB front rack march

– 8-10 double DB upright rows

 

OR

 

B) Conditioning Option

5 sets:

– 500m row/ski

– R2M

*Keep all sets within +/- 3 sec off first set. 

*1000m for bike