Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB Romanian deadlifts w/ 3011 tempo @ 65+%

– 8-10 DB lat pull-overs

– 10-12 seated DB lateral raise

B) Strength Option

3-4 sets:
– 2 RIR DB incline press w/ pause (10-15 reps)

– 8-12 bent over BB rows

– 8/side KB front foot elevated split squats (knee over toe)

– 16 reverse snow angels

OR

Conditioning Option

For time:

– 20 cal row

– 200m run

– 40 cal row

– 400m run

– 60 cal row

– 600m run

– 40 cal row

– 400m run

– 20 cal row

– 200m run