Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

B) Strength Option

3-4 sets for quality:
– 10 BB hip thrusts w/ pause

– 10-20 band/cable tricep push-downs

– 10/side DB bent over row

– 1 lap suitcase chaos carry

OR 

Conditioning Option

4 rounds:

– 400m run / 1000/800m bike / 500/400m row

– 20-15-10-5 plate ground to overhead

– 20-15-10-5 abmat sit-ups