Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets – 20 alternating KB gorilla rows

After even sets – 10 tough DB goblet squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 5 hanging knee raises + 3-5 burpees

Performance

A) E2M x 6 sets:

– 5 push press

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 DB push press (35/20s)

Even: 15/12 cal row + 5 toes to bar + 5 burpees to target

*Sub 15/12 cal on bike erg or 12/9 cal on assault bike

*RX+ perform with 50/35s