Fitness

A) E2.5M x 6 sets (3 each)

Station 1 (odd):

– 8-12 DB bench press

– 8-12 L seated band row 

After even sets:

– 8-12 push-ups (elevate if needed)

– 8-12 supine band pull-aparts

B) EMOM x 10-20 sets

– 4 double DB hang power cleans

– 4 box step-ups (weighted if able)

– 4 push-ups (elevate if needed)

*Scale to 3-4-3 if needed.

Performance

A) E2.5M x 6 sets

– 6-4-2-5-3-1 bench press wave

*The second time through should be heavier than the first.

After odd sets:

– 8-12 L seated band row 

After even sets:

– 8-12 supine band pull-aparts

B) EMOM x 10-20 sets

– 3 hang power cleans (135/95, 115/75, 95/65)

– 4 box jump overs (24/20”)

– 5 push-ups

*Scale to 3-3-3 if needed.

*RX+ use 155/105, and deficit push-ups.