Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press*

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

*Heavier than 1/14

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 band or cable tricep push-downs

– 10 ring bicep curls

– 5/s KB TGUP sit-ups 

OR

Conditioning Option

For time:

– 1000m row or 2000m bike

– 50 air squats

– 750m row or 1500m bike

– 40 RKB swings (53/35)

– 500m row or 1000m bike

– 30 push-ups

– 250m row or 500m bike

– 20 burpees