Fitness & Performance

A) E4M x 4  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-16 tough push-ups

*Tough is relative to fitness level. Use a deficit or add elevation.

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings 

– 8-12 DB lat pull-overs

– 1 lap farmers carry

– 8-12 KB skullcrushers

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 wallballs

– 200m run

– 6 up/downs