Fitness

A) E2M x 6 sets:
– 5 push press

After odd sets – 

After even sets – 

B) E5M x 3-5 sets:

– 400m row (stay +/- 5 sec off original pace)

– 15 unbroken RKB swings 

– 15, 12 or 9 push-ups (you pick and stick to it)

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a tough set of 5

B) E5M x 3-5 sets:

– 500/400m row (stay +/- 5 sec off original pace)

– 20 unbroken RKB swings (53/35) 

– 20, 15 or 10 push-ups (you pick and stick to it)

Fitness & Performance

C) 3 sets for quality:

– 6/side TGUP sit-ups (tough)

– 12 reverse snow angels (2.5/hand or no weight)