Fitness & Performance

A) E4MOM x 

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 1 lap reverse sled drag

– 8-12 BB drag curls

– 12+ banded or cable tricep push-down (1-2 RIR)

OR

Conditioning Option

20 min AMRAP:

– 10 cal row

– 10 walking lunges

– 10 DB push press (35/20s)

– 10 lemon squeezes