Fitness & Performance
A) E4M x 5 sets:
– 8-12 close grip bench press
– 4-6 DB/KB batwing rows w/ 4 sec pause
– 8-12/side lean away DB lateral raise
B) Strength Option
3-4 sets for quality:
– 1 length hang over hand vertical sled pull (seated)
– 12-16 DB walking death march
– 12-16 banded or cable tricep push-down
– 12-16 alt. crossbody SL hanging knee raises
OR
Conditioning Option
E2M x 8-12 sets:
– 250/200m row
- After even sets: 4-8 DB thrusters (35/25s)
- After odd sets: 4-8 lemon squeezes
*Keep rows the same pace.
*RX+ 50/35s