Fitness

A) E2M x 6 sets:

– 5-3-2-1-1-1 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

Performance

A) E2M x 6 sets:

– 5-3-2-1-1-1 push jerks

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 DB incline press

– 12-16 DB/KB death march

– 4-8 strict pull-ups (weighted, bodyweight, banded)

– 1 lap suitcase carry

OR

Conditioning Option

8 rounds for time:

– 200m run

– 12 RKB swings 

– 8 KB box step overs