Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts*

– 16-20 top down DB bench press

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

*Heavier than 8/6

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 10 alternating single leg crossbody raises

– 10 BB bent over row w/pause

OR 

Conditioning Option

4 rounds for time:

– 40-30-20-10 cal row/ski/bike erg

– 40-30-20-10 MB reverse lunges (20/14)

– 20-15-10-5 med ball press sit-ups

– 20-15-10-5 burpees