Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB overhead presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 1 length bent over hand over hand sled drag

– 10-20 band or cable tricep push-downs

– 10/side suitcase KB high steps (knee above waist)

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 DB hang power snatch (50/35)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 prisoner reverse lunges

– 6 dips