Fitness & Performance

A) E4M x 4 sets:

– 1-2 RIR bench press @ 70-75%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 4-8 strict supinated pull-ups

– 16-20 KB walking lunges

– 12-16 DB skull crushers

OR

Conditioning Option

28-21-15-9 reps for time:

– cal row

– RKB swings (53/35)

– push-ups

– air squats