Fitness & Performance 

A) E4M x 4 sets:

– 1 RIR close grip bench press @ 65-70%

– 6-12 ring pull-ups or ring rows

– 8-10 banded “no moneys”

*CGBP should be between 6-10 reps on first set

B) Strength Option

3-4 sets for quality:

– 20 DB weighted lunge

– 1 lap heavy reverse sled drag

– 10-15 banded overhead tricep extension

– 10-15 BB/DB curls

C) Conditioning Option

For time:
– 250m row

– R1M

– 500m row

– R2M

– 750m row

– R3M

– 1000m row