Fitness

A) E4M x 3 sets

– 8/side split squats

– 8-16 push-ups (elevated if needed)

– 8-16 tall kneeling banded lat pull-downs

 

B) B) E3M x 4-6 sets:

– 10/7 cal row

– 10 wallballs (20/14)

– 10 DB SA hang clean + push press (5/side)

– 20 single unders

 

Performance

A) E4M x 3 sets

– 8/side rear foot elevated split squats

– 8-16 deficit push-ups

– 8-16 tall kneeling banded lat pull-downs

 

B) E3M x 4-6 sets:

– 12/9 cal row

– 12 wallballs (20/14)

– 12 DB SA hang clean + push press (6/side @ 50/35)

– 24 double unders