Fitness

A) E2M x 8 sets:

– 3-5 DB or BB bench press 

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 5/side SL hip thrusts w/ pause

Performance

A) E2M x 8 sets:

– 3 bench press @ 1 RIR

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 8/side shoulder external rotations

*Last day of this progression

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 20 DB walking lunges

– 10-20 OH banded tricep extensions

– 5-10 strict hanging leg raises

– DB/BB 21 gun salute

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

90 sec rest