A) E2M x 6 sets
– 5-5-4-4-3-3 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
Performance
A) E2M x 6 sets
– 5-5-4-4-3-3 push press
*Build to a tough set of 3
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 12-16 OH banded tricep extension (off upright)
– 4-8 strict hanging leg raises
– 16 dKB gorilla rows
OR
Conditioning Option
Tester: 2K row, 4K bike, or 1 mile run