Fitness

A) E2M x 6 sets:
– 5-4-3-3-3  push press

*Add until you reach a tough set of 4 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

Performance

A) E2M x 6 sets:
– 5-4-3-3-3 push press

*Add until you reach a tough set of 4 reps

B) Strength Option

3-4 sets for quality:

– 8-16 dips (weighted if able)

– 20 alt DB weighted lunges

– 8-16 BB drag curls

– 8 wide stance chaos pallof presses @ 1212 tempo

OR 

Conditioning option

– 20, 25 or 30 min of conversational pace (Zone 2) conditioning – run, row, bike, or ski

– E5M complete:

• 30 sec plank
• 15 lemon squeezes
• 30 sec flutter kick
• 30 mountain climbers