Fitness & Performance

A) E3M x 5 sets:

– 3 bench press @ 31X1 tempo + 2 regular bench press

– 3 negative or 5 weighted strict pull-ups

– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)

B) Strength Option 

3-4 sets for quality:

– 10-20 banded tricep push-downs

– 20 DB walking lunges

– 5-10 strict hanging leg raises (sub knee raises)

– 10 inverted BB rows

OR

Conditioning Option

E2M x 8-12 sets:

– 250m row / 500m bike / 250m ski