Fitness & Performance

A) E5M x 4 sets:

– 2 RIR BB strict press

– 8/side KB rear foot elevated split squat

– 8-12 bent over BB row w/ pause

B) Strength Option

3-4 sets for quality:

– 10-15 OH BB seated tricep extensions 

– 10-15/side SA DB preacher curl (bench on 24”)

– 1 lap/arm suitcase carry

– sled push x 1 length

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2.5M