Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/s SA DB bench press w/ pause

– 8-12 DB lat pull-overs

B) Strength Option

3-4 rounds for quality:

– 1 lap lateral sled drag

– 10-15 DB rollback tricep extensions

– 10-15 BB drag curls

– 10/s lean away SA DB lateral raises

OR

Conditioning Option

20 min AMRAP:

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

– 10 SA DB push press (5/side @ 50/35, 40/25, 35/20)

– 10 box step-ups (knee height)

– 10 MB Russian twists