Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 2 RIR or 70-85%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 1/8

B) Strength Option

3-4 sets for quality:

– 10-15 DB rollback tricep extensions

– 10+ BB drag curls

– 16-20 KB/DB walking lunges

– 5/side half kneeling banded pallof press @ 5050 tempo (green)

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row or ski, 1000/800m bike, or 400m run

– 12 plate ground to overhead 

– 10 OH or plate held lunges

– 8 ring rows