Dialing it back a notch from some of the heavy pulls we’ve done recently. Choose a weight on the suitcase deadlift that allows you to move through the ROM efficiently. If you don’t have a GHD handy then substitute with a Nordic hamstring curl. If that’s not an option then hit 1 min of hamstring planks for each set.

For the engine builder, use the AAB and C2 rower if available. If not, then substitute any cardio advice that counts calories.

By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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