Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 10/s half kneeling banded high row
After even sets – 10 supine medball hamstring curls
*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15/s SA banded tricep push-downs (red)
– 10 DB RDLs
– 10 tough ring rows
– 1 lap reverse sled drag (heavy)
OR
Conditioning Option
“Murph Prep”
3 rounds for time:
– 800m run, 1000m row or 2000m bike
– 3-2-1 rounds of…
- 5 pull-ups
- 10 push-ups
- 15 air squats
*Scale to 600m run, 750m row, or 1500m bike if needed