Sometimes it is better to burn the bridge, then to save it and allow those to cross that will then treat you as a coward. Inflating the Ego isn't quantifiable, but perception of dominance is.
30min easy assault bike
40x cals Airbike
40m walking lunge
6 rounds + 40cals
Then work up to heavy 2x rep jerk
2x@ bar, 135, 185, 205, 235, 255, 256lbs