Fitness & Performance

A) E4M x 4 sets:

– 8/s DB split squats (regular or rear foot elevated)

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (tough)

– 10-20 banded tricep push-downs

– 10 BB slide curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 sets:

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

– 60 sec rest