Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 7/28

Performance

A) E3M x 6 sets – deadlifts

Set 1: 6 @ 55%

Sets 2: 4 @ 65%

Sets 3-6: 2-3 @ 80-85%

*Compare to 7/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 8-12 dips (weighted or assisted)

– 8-12 banded Spanish squats

– 16-24 alternating DB hammer curls

OR 

Conditioning Option

5-8 rounds:

– 500m row, 400m run, 1000m AB, or 350m ski

R90S (less rest than last week!)

*Shoot to keep all sets +/- 3 sec from your first at 90% pace

*Goal is to complete same number as last week with same average pace