Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap reverse sled drag

– 10-15 seated BB overhead tricep extension

– 10 slide hamstring curls (fast in, slow out)

– 5 chest supported DB batwing rows w/ 5 sec pause

OR

Conditioning Option

6-10 sets:

– 2 min row, bike, ski

– 1 min (rest remainder of minute after reps are complete)

• 16 RKB swings
• 16 walking lunges

*Goal is to stay at the same pace +/- 5 sec or RPMs