Fitness conditioning

A) E5M x 5-7 sets:

– 500/400m row

– 8 DB thrusters

– 8 strict pull-ups

 

B) 3 sets for quality:

– 8/side TGUP sit-up

– 10 bent over reverse flys

– 12 DB hammer curls

 

Performance

A) E5M x 5-7 sets:

– 500m row

– 8 thrusters

– 8 pull-ups, 6 chest to bar pull-ups, or 4/3 bar muscle ups

 

*Keep row pace within 5 seconds of each other

*Keep thrusters tough but UB. Goal is high total amount of weight lifted.

 

B) 3 sets for quality:

– 8/side TGUP sit-up

– 10 bent over reverse flys

– 12 DB hammer curls