Fitness & Performance

A) E4M x 4 sets:

– 8/s SL KB/BB RDLs

– 16-24 top down DB incline presses

– 10 tall kneeling banded lat pull-down

*SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out

B) Strength Option

3-4 rounds for time:
– 16-20 DB/KB walking lunges

– 8-10 ab wheel roll-outs

– 10-15/s SA banded tricep push/downs

– 10 ring face curls

OR

Conditioning Option

5 rounds for time:

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

– 12 SA DB hang power clean + push press (50/35)

– 15 air squats

– 9 toes to bar or hanging knee raises