Fitness & Performance

A) E4M x 4 sets:

– 8/s split squats (rear foot elevated or regular)

– 8-16 tough push-ups

– 8-12/s SA half kneeling banded lat pull-downs

*Push-ups can be elevated, hand release, deficit, weighted

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled drag

– 10-15 DB tricep rollback extensions

– 10/s SL rack assist KB Romanian deadlifts

– 8/s wide stance pallof press@ 4040 tempo

OR

Conditioning Option

20 sets:
– 30 sec @ 80-90% on row/bike/ski

– 30 sec rest (easy spin on bike)