Fitness & Performance

A) E4M x 4 sets

– 8/side split squats

– 12-16 banded tricep push-down

– 8 ring face curls

*Split squats can be performed regular or rear foot elevated.

B) Strength Option 

3-4 sets for quality:

– 1 length hand over hand sled pull

– 16 alt. DB/KB death march (walking SL RDLs)

– 8/side banded diagonal chops (red band – high to low)

– 8-12/s lean away DB lateral delt raise

OR

Conditioning Option

EMOM x 4-5 sets:

1: 15/12 or 12/9 or 10/7 cal row

2: 10 or 8 DB thrusters (35/20s)
3: 40 or 30 or 20 double or single unders

4: 8 or 6 DB devil cleans

5: rest