Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Same or heavier than last week

B) Strength Option

3-4 sets for quality:

– 16-24 alt. DB incline curls

– 8-12/side wall assist DB RDLs

– 8/side KB suitcase high steps

– 12-16 band/cable tricep push-downs

OR 

Conditioning Option

6-8 sets:

– 90 sec on / 90 sec rest @ 80-90% (run/row/bike/ski)