Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

Even: 

– 10/s half kneeling banded high row w/ pause

– 8-12 dips

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-15 banded OH tricep extensions

– 10 slide hamstring curls

– 20 alternating DB bicep curls

OR

Conditioning Option

20 min AMRAP:

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

– 1 set of

• 10 RKB swings
• 10/7 push-ups
• 10 air squats

*Increase by 1 set of RKBS, push-ups, and air squats every round