Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 10 lean back wall assisted DB curls

– 10-15 OH banded tricep push-down (green or red)

– 1 lap KB suitcase carry (tough but rigid)

OR

Conditioning Option

20 min AMRAP:

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

– 12 plate ground to overhead (45/35)

– 12 box step-ups (20/16”)

– 6 burpee pull-ups (sub 3 burpees + 6 ring rows)