Fitness & Performance

A) E4M x 5 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

*Same or heavier than 3/9

B) Strength Option

3-4 sets for quality of:

– 1 lap reverse sled drag (heavy)

– 8-12 dips (weighted, BW, scaled)

– 8-12 DB lateral raises

– 8-12 DB lat pull-over

OR

Conditioning Option

E2MOM x 8-12 sets:

– 250/200m row

After odds: 12 RKB swings (53/35)

After evens: 4/s KB push press + 4 goblet squats