Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

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

After even:

– 8/s shoulder external rotations 

*Heavier than 4/23

B) Strength Option

3-4 sets for quality:

– 10-15 banded tricep push-down

– 1 length seated hand over hand vertical sled pull

– 20 DB/KB walking lunges

– 10-15 wall supported DB curls

OR

Conditioning Option

4 rounds for time:

– 500/400m row/ski, 400m run, or 1000/800m bike

– 20 DB hang power snatch (10/s @ 50/35)

– 15 DB goblet squats

– 10 lemon squeezes

*Scale to 16-12-8 if needed