Fitness

A) E3M x 5 sets:
– 5 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/25

Performance

A) E3M x 5 sets:
– 3-5 bench press w/ 32X1 tempo @ 65-70%

– 12 alt. KB gorilla row

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side front foot elevated split squats (BB or DBs)

– 8-12 dips (weighted, body weight, banded or box)

– 8-12 ring rows (as horizontal as possible)

– 8-12 banded “no moneys”

C) Conditioning Option

8-12 sets:

– 60 sec row/bike

– 60 sec rest/easy spin