Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB Zercher squats (tough)

– 10-15 OH banded tricep extensions

– 16 alt. dead bugs

– 10 ring race curls

OR

Conditioning Option

20 min AMRAP:
– 250/200m row or ski, 500/400m bike or 200m run

– 10 goblet squats (50/35)

– 10 dips

– 10 ring or inverted BB rows