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