Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH tricep push-downs

– 10 medball hamstring curls

– 10 ring face curls

OR 

Conditioning Option

10 rounds for time:

– 10 cal row/bike/ski

– 8 plate ground to overhead

– 6 plate or prisoner reverse lunge