Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

B) Strength Option

3-4 sets for quality:

– 8-12 BB hip thrusts off bench w/ pause

– 12-24 banded tricep push-downs

– 8-12 ring face curls

– 12-24 alternating V-ups

OR

Conditioning Option

18 min AMRAP

– 12 cal row

– 12 RKB swings

– 12 box step-ups

– 12 SA DB push press (6/6 @ 50/35, 40/25, 30/15)