Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

B) Strength Option

3-4 sets for quality:

– 10-15/side SA banded tricep push-downs (red)

– 20 DB walking lunges

– 10 2 up 1 down ring rows

– 10 L-seated up and overs

OR

Conditioning Option

20 min AMRAP:

– 250/200m row, 200m run or 500/400m bike

– 6 pull-ups

– 12 push-ups

– 18 air squats

RX+ perform with reps of 10-20-30 

Scale with elevated push-ups if needed