Fitness & Performance
A) E4M x 4 sets:
– Bench press
- Fitness: 8-12 reps
- Performance: 1-2 RIR @ 60%
– Pull-ups
- Fitness: 4 supinated negatives (4 secs down)
- Performance: 2 RIR @ 60%
– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side
B) Strength Option
3-4 sets for quality:
– 16 alt DB death march
– Max effort banded tricep push-downs
– 1 lap reverse sled drag
– 8-12 bent over BB rows
OR
Conditioning Option
8-12 sets:
– 60/60s row/bike/ski