Fitness & Performance

A) E4M x 4 sets:

– 2 RIR DB pause bench press

– 8-12 bent over BB rows

– 8-12 band pull aparts

B) Strength option

3-4 sets:

– 8/side DB/KB box step ups

– 8/side seated DB/KB single arm presses

– 1 lap lateral sled drag

– 8-12 tough ring rows

C) Conditioning option

For time:

– 1000/800m row

– 800m run (sub bike for double row distance)

– 750/600m row

– 600m run

– 500/400m row

– 400m run

– 250/200m row

– 200m run

*sub bike for double row distance