Fitness & Performance

A) E3M x 5 sets:
– 6 bench press @ 75-80% or 3 RIR

– 10/s half kneeling banded lat pull-downs

– 8 ring face pulls

B) Strength Option

3-4 sets for quality:
– 10-20 inverted BB skull crushers (chest high)

– 10+ BB curls

– 1 lap reverse sled drag 

– 5-10 hanging leg lifts (straight legs)

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 3 DB devil press (35/20s”)

– 10 air squats