Fitness & Performance

A) E4M x 5 sets

– 6 BB or DB Romanian deadlifts @ 65+%*

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 9/22

B) Strength Option

3-4 sets for quality: 

– 20 alternating DB walking lunges

– 16-20 banded tricep push-downs

– 12-16 alternating V-ups

– 8-12 BB drag curls

OR

Conditioning Option

10 rounds for time:

– 10 cal row

After each row alternate…

Odd sets: 8 double DB hang squat cleans

Even sets: 12/9 push-ups on DBs (elevate to scale)