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