Fitness & Performance

A) E4M x 4 sets:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-15 DB floor press w/ pause

– 10/side SA bent over KB rows

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-20 banded tricep push-downs

– 10-20 sec high knee hold hang

– 10+ BB drag curls

OR 

Conditioning Option

For time:

– 50/40 cal row

– 50 RKB swings (53/35)

– 50 abmat sit-ups

– 35/28 cal row

– 35 RKB swings

– 35 abmat sit-ups

– 20/16 cal row

– 20 RKB swings

– 20 abmat sit-ups