A) E3M x 4 sets:

– 6-8 bench press @ 20X1

– 8-10 bent over DB rows/side @ 20X1

*Build to a tough set of 8 on BP.

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 10 dual DB ground to shoulder (50/35)

 

C) 2-3 sets for quality:

– 20 elevated psoas march

– coach stretch x 30 sec / side