Fitness

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

– 12 banded good mornings

Performance

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

*Press should be heavier than last week. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 DB hex bench press

– 8-12 bent over BB rows w/ pause

– 8/side DB/KB weighted step-up (knee height)

– 8/side half kneeling banded pallof press @ 3030 tempo

B) Conditioning Option

 E3M x 5-7 sets:

– 30/20 cal row or 24/18 cal bike