Fitness

A) E2.5M x 6 sets

– 5-5-5-3-3-3 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavy set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 banded OH tricep extensions

– 5-10 ab-wheel roll-outs

– 10 BB good mornings

– 10 supinated ring rows (tough)

OR

Conditioning Option

20 min AMRAP:
– 2 cal row

– 2 RKB swings

– 2 up/downs

– 2 reverse lunges

*Increase reps by 2 each round