Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 dips (BW or weighted)

– 8-12/side half kneeling banded high row

*Heavier than 10/11

B) Strength Option

3-4 sets for quality:

– 8-12 medball supine hamstring curls

– 8-12 bent over BB rows w/ pause

– 8-12 banded Spanish squats

– 12-16 banded/cable tricep push-downs

OR

Conditioning Option

E3.5M x 4-6 sets:

– 500m row / 1000m AB / 400m run / 400m ski

*Keep same output for all intervals