Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

Performance

A) E2.5M x 6 sets:

– 5 push jerks

*Work on cycling fluidly through reps 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20/s SA banded tricep push-downs (red or orange)

– 1 lap heavy sled drag or push

– 10 ring face curls

– 10 alt V-ups (single leg/arm)

OR

Conditioning Option

10 rounds:

– 60 sec bike/row/ski

– 60 sec rest

*Keep same pacing throughout. Slightly slower than 30/30s