Fitness & Performance

A) E4M x 4 sets:

– 8/side KB SL b-stance RDLs

– 8-12 DB incline press

– 8-12 bent over BB rows

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drags (heavy)

– 10-20 DB/EZ bar skull crushers

– 10 straight arm banded lat pull-down

– 10/s half kneeling 90 degree landmine twists

OR 

Conditioning Option 

E5M x 4 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– In remaining time complete

• Station 1: 45 air squats
• Station 2: 30 push-ups
• Station 3: 30 RKB swings
• Station 4: 15 burpees to target

*Scale reps back 10-15 if needed (Ex: 30-15-15-5)