Fitness & Performance

A) E4M x 5  sets:

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

– 4 DB batwing rows (5 sec pause)

– 8-12 BB Bradford presses

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

*Last day for these movements

B) Strength Option

3 sets for quality

– 8-12 banded Spanish squats

– 8-12 tough ring rows w/ pause

+

3 sets for quality

– 12-16 KB skull crushers

– 8-12 supine medball hamstring curls

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 wallballs

– 10 lemon squeezes