Fitness

A) E2.5M x 6 sets:

– 5-5-4-4-3-3 push press

After odd sets…

– 10 ring rows w/ 10 sec hold on final rep

After even sets…

– 10 DB Romanian deadlifts @ 3011 tempo

Performance

A) E2.5M x 6 sets:

– 5-5-4-4-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB floor press

– 1 lap heavy sled push or drag

– 20 alt KB gorilla rows 

– 5/side pallof press (slow and controlled – green band)

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 plat ground to overhead

– 10 plate OH walking lunges 

*Sub holding plate in front or no plate