Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/20

Performance

A) E3M x 6 sets:

– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%

– 5-7side half kneeling DB press

*Heavier than 5/20

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12 DB low incline bench press w/ pause

– 8-12 bent over BB rows

– 8-12 SA bent over band reverse fly

C) Conditioning Option

For distance:
– 1 min row/bike

– R1M

– 2 min row/bike 

– R1M

– 3 min row/bike

– R1M

– 4 min row/bike

– R1M

– 3 min row/bike

– R1M

– 2 min row/bike

– R1M

– 1 min row/bike