Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @60-65% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand rope sled pull

– 16 alt DB box step-ups

– 10-20 narrow push-ups (elevated if needed)

– 6/s TGUP sit-ups (tough weight)

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 SA DB hang power cleans + push press (5/5 @ 50/35)

– 10 air squats