Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ 3 RIR

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

*Heavier than 3/20

B) Strength Option

3-4 sets for quality:

– 10-15 BB or DB skull crushers

– 10/s SA half kneeling banded lat pull-down

– 1 lap reverse sled drag

– 10 supine slide or medball hamstring curls

OR

Conditioning Option

10 rounds:

– 10 cal row

– 3 DB devil press (35/20s)

– 6 alternating DB or prisoner reverse lunges