Fitness & Performance

A) E4M x 4 sets:

– 8-16 DB bench press w/ pause

– 8-12/side SA half kneeling banded lat pull/downs

– 8/side DB external rotations

B) Strength Option

3-4 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 bent over BB rows w/ pause

– 8-12 dips (banded/bodyweight/weighted)

– 8-12/side SA DB preacher curls (bench at hip crease)

OR

Conditioning Option

For time:

– 50 cal row

– 35 RKB swings

– 35 cal row

– 20 RKB swings 

– 20 cal row