Fitness

A) E3M x 5 sets

– 8 deadlifts

– 8-16 DB floor press w/ pause

– 8-12 straight arm banded lat pull-down

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 45%

Set 2: 8 @ 55%
Sets 3-5: 8 @ 60-65%

*These are not TnG. Lower and reset every rep.

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 55-65+%*

– 8/side DB RFE or regular split squats*

– 8-12 DB lat pull-overs

– 8-12 bent over reverse flys w/ pause

*CGBP & SS heavier than 3/11.

OR

Conditioning Option

7 sets:

– 30/30s row/bike/ski

5 sets

– 60/60s

3 sets:

– 90/90s