Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side SA DB bench press w/ pause

– 8-12 tall kneeling banded lat pull-down 

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 10-20 overhead banded tricep extensions

– 5/side wide stance banded twists w/ 5 sec return

– 10+ BB drag curls

OR

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 RKB swings (53/35)

– 9 wallballs (20/14)

– 6 V-ups or lemon squeezes