Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% (Fitness: 6-10)

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:
– 12-16 DB Tate presses

– 8/side B-stance KB Romanian deadlifts

– 4-8 tough pull-ups (weighted, BW, banded)

– 1 lap reverse sled drag

OR

Conditioning Option

For time:

– 500m row

– 50 RKB swings (53/35)

– 400m run

– 40 wallballs (20/14)

– 500m row

– 30 abmat sit-ups

– 400m run

– 20 burpees