Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12 dips

– 10-side bent over DB/KB rows

*Dips can be scaled any way to make the rep range tough

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-20 banded tricep push-downs

– 10-20 wall assisted DB curls (triceps on wall, torso at slight angle)

– 10 medball hamstring curls

OR

Conditioning Option

20 min AMRAP:

– 12 cal row or bike

– 6 up/downs

– 12 RKB swings

– 6 lemon squeezes

– 12 prisoner reverse lunges