Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press w/ pause

– 3-4 negative or 4-8 weighted pull-ups

– 12 alternating goblet hold cossack squats

B) Strength Option

3-4 sets for quality:

– 10-15/side SA banded bent over tricep kick backs (red/orange)

– 1 lap lateral sled drag

– 20 alt. KB gorilla rows

– 30 sec/side side plank

OR 

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski or 1000/800m bike

– 2 rounds:

• 9 plate ground to overhead (45/35, 35/25)
• 12 abmat sit-ups
• 15 air squats

*Scale reps to 8-10-12 or 6-8-10 if needed.