Fitness & Performance

A) E4M x 4 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

*Heavier than 3/23

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated dbl KB front squats w/ pause

– 8-12/side half kneeling DB overhead presses

– 4-8 hanging leg raises (straight, one leg bent, both bent)

– 8-12 tough ring rows

*Sub 8 V-ups for leg raises

OR 

Conditioning Option

20 min AMRAP

– 10 cal row

– 5 pull-ups

– 10 RKB swings

– 15 air squats