Fitness

A) E4M x 4 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

Performance

A) E4M x 4 sets:

– 8 back squats @ 55-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 8-12 DB tricep rollback extensions

– 8-12 banded Spanish squats

OR 

Conditioning Option

For time:

– 1000/800m row

– 80 RKB swings in UB sets of 10

– 1000/800m row