Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
B) Strength Option
3-4 sets for quality:
– 10-15 OH banded tricep extensions
– 10/side rear foot elevated split squats
– 5/side wide stance pallof press @3030 tempo
– 10-15 bent over banded lat pull-downs w/ pause
OR
Conditioning Option
For time:
– 800m run
– 40 air squats
– 80 double unders (sub single unders)
– 40 SA DB hang power clean + jerk (20/side @ 50/35)
– 80 double unders (sub single unders)
– 40 air squats
– 800m run