Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

B) Strength Option

3-4 sets for quality:

– 8-12 seated OH DB/BB/EZ bar tricep extensions

– 1 lap reverse sled drag

– 16 alt KB gorilla rows

– 20-30 sec/side side plank

OR 

Conditioning Option

E2M x 8-12 sets

Station 1: 250/200m row + 15 RKB swings (53/35)

Station 2: 250/200m row + 10 air squats

*Sub 500/400m bike