Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10-15 DB tricep rollback extensions

– 5-10 ab wheel roll-outs

– 10/s SL KB rack assist Romanian deadlifts

*Back leg straight out on RDLs, hips parallel to floor

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 10 DB/KB thrusters (35/20s)

– 8 lemon squeezes

– 20 double or single unders