Fitness & Performance

A) E4M x 4 sets

– 6-8 1¼ bench press w/ 55% @ tempo

– 8-12 double bend over KB rows

– 8-12 banded no moneys

*BP tempo: 3 sec down, 1 sec pause at ¼ 

*BP heavier than last week

B) Strength option

3-4 sets:

– 8-12 double DB Romanian deadlifts @ 3011 tempo

– 8-12 seated single DB or BB overhead tricep extension

– 8-12 ring bicep curls

– 1 lap heavy reverse sled drag

OR 

Conditioning Option

E2M x 8-12 sets:

– 250/200m row or ski, 200m run, or 500/400 AB

*pick another modality from last week or complete more sets