Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

B) Strength Option

3-4 sets for quality:

– 20 alt. DB walking death march

– 10 tough ring rows

– 10-20 DB/EZ/BB skull crushers

– 1 lap heavy KB chaos suitcase carry

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 SA KB front squats (4/side)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 SA KB push press (4/side

– 6 ring row