Fitness & Performance

A) E3M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 12-16 banded tricep push-downs

– 12-16 alternating hanging knee raise 

– 8-12 bent over BB row

OR

Conditioning Option

For time:

21-15-9-15-21

– cal row

– RKB swing

– abmat sit-up

– double under