Fitness

A) E2M x 5 sets:

– 4 push press

– 8 ring rows

– 16 mountain climbers

*Heavier than 5/5

Performance

A) E2M x 6 sets:

– 4 push press

*Heavier than 5/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 DB hex press w/ pause 

– 8-16 BB bent over rows

– 8/side rear foot elevated split squats 

– 8/side lean away banded delt raise w/ pause

C) Conditioning Option

For time:
– 20/16 cal row

– R1M

– 30/24 cal row

– R2M

– 40/32 cal row

– R3M

– 50/40 cal row

*If you have it in you descend back to 20/16 cals