Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

B) Strength Option

3-4 sets for quality:

– 10-20 DB tricep rollback tricep extensions

– 10 seated plate delt front raise bus drivers

– 10 hamstring curls

– 10/side SA DB preacher curls (bench propped up on leg)

OR

B) Hyrox Prep

3 rounds for time:

– 200m run (each round) then,

30-20-10 reps of:

– Row cals

– Burpees

– Sandbag lunges (scale unweighted)