Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

B) E90S x 10-15 sets

– 20 single unders or lateral hops

– 3 DB front squats

– 3-5 hanging knee raise

– 3 DB up/down devil press

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

B) E90S x 10-15 sets

– 20 double unders

– 3 front squats @ 55-65% of A

– 3-5 toes to bar

– 3 DB devil press (35/25s)

*FS taken from floor