Fitness & Performance

A) E4M x 4 sets:

– 8 BB strict press

– 8-12/s SA DB bent over row

– 8 ring face pulls

*Heavier than 7/30

B) Strength Option

3-4 sets for quality:

– 10-20 banded tricep push-downs

– 1 length hand over hand sled pull

– 8/s rear foot elevated or regular DB split squats

– 20 sec side plank/side

OR

Conditioning Option

8 rounds for time:

– 250/200m row/ski or 500/400m bike

– 10 SA DB hang power cleans (5/s @ 50/35)

– 10 DB goblet squats