Fitness & Performance
A) E4MOM x 4 sets
– 8 strict overhead press
– 16-20 alternating KB gorilla rows
– 8/s shoulder external rotations
B) Strength Option
3-4 sets for quality:
– 10-20 banded OH tricep extensions
– 10 DB Romanian deadlifts
– 10 BB/EZ bar curls
– 5/s half kneeling banded pallof press @ 5050 tempo (green, inside knee up)
OR
Conditioning Option
10 rounds for time:
– 10 cal row/bike/ski
– 10 RKB swings (53/35)
– 10 box step-ups (knee height)