Fitness & Performance

A) E4M x 5 sets:

– 8 Romanian deadlifts @ 62.5-67.5%

– 8 supinated or ring pull-ups (weighted, BW, or banded)

– 8/side single arm lean away DB lateral raise

Strength Option

B) 3 sets for quality:

– 12-16 alternating KB walking lunges

– 1 lap heavy sled drag

– 8-12 DB hex press

– 8-12 tough ring rows

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R90S

*Perform more sets than last week at the same pace.