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