Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 75%

– 8-12/side bent over DB row

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) Strength Option

3-4 sets for quality:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 12-16 DB skull crushers

– 8-12 BB bent over rows

– 12-16 alt. SL hanging knee raises

*RDLs heavier than last week

OR 

Conditioning Option

5-8 rounds:

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

R60S (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