Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB goodmornings (off rack or floor)

B) Strength Option

3-4 sets for quality:

– 1 length seated hand over hand sled pull

– 8/side rear foot elevated split squat (sub regular split squat)

– 16 dKB gorilla rows

– 12-16 banded or cable tricep push-downs

OR 

Conditioning Option

10 to 1 reps of:

– plate ground to overhead

– air squats

– sit-ups

After sets 9-7-5-3 complete a 200m run