Fitness & Performance
A) E3.5M x 5 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.
*Last time through these movements
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 12-16 DB floor press (go heavy!)
– 8-12 towel slide hamstring curls (fast in, slow out)
– 12-16 alt KB gorilla rows
OR
Conditioning Option
For time:
– 1000/800m row
– 80 box step-ups
– 60 abmat sit-ups
– 40 plate ground to overhead (45/35)
– 20 up/downs
– 1000/800m row