Fitness & Performance

A) E4M x 4 sets:

– 8/side DB front foot elevated reverse lunge

– 8-12 seated BB overhead press

– 8-12 seated DB lateral raises

B) Strength Option

3-4 sets for quality:

– 8-12 BB or sandbag good mornings

– 1 lap heavy reverse sled drag

– 16-24 banded tricep push-downs

– 16-24 alternating DB curls

C) Conditioning Option

– 100 cal for time (AB or rower)

*Starting at minute 2, complete 3 burpees every minute.