Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

B) Strength Option

3-4 sets for quality:

– 8-12 towel slide hamstring curls

– 12-16 band/cable tricep push-down

– 8-12 DB lat pull-over (off bench)

– 8 banded rotational snapbacks

OR 

Conditioning Option

16 min AMRAP:

– 8/6 cal row

– 2 lunges

– 2 RKB swings

– 2 KB push press (1/arm

*increase all movements except row by 2 reps