Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

B) Strength Option:

3-4 sets for quality:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-20 bodyweight barbell bicep extensions

– 10/s SA bent over KB rows

– 10/s SA lean away DB delt raises

OR 

Conditioning Option

20 sets:

– 30 sec row, bike, ski (or mix or two)

– 30 sec rest