Fitness & Performance

A) E4M x 4 sets:

– 8/s front foot elevated split squats

– 10/s half kneeling DB press

– 5 DB/KB rows w/ 5 sec pauses

B) Strength Option

3-4 sets for quality:

– 10-15 cable tricep push-downs

– 1 lap heavy sled push or drag

– 10 ring face curls

– 30 double KB front rack marches (knees above hips)

OR

Conditioning Option

18 min AMRAP:

– 3 cal row

– 3 RKB swings (53/35)

– 3 air squats

– 3 push-ups

*increase each movement by 3 reps each round