Fitness

A) E2M x 6 sets:

– 5-5-4-2-2-2 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets

– 5 DB push press (115/75, 95/65, 75/55)

– 3 DB box step overs

– 4 hanging knee raise

– 2 burpees to target

Performance

A) E2M x 6 sets:

– 5-4-3-2-2-2 push jerks

*Heavier than 5/6

B) E90S x 10-15 sets

– 5 push jerks (115/75, 95/65, 75/55)

– 3 box jump overs (24/20”)

– 4 toes to bar

– 2 burpees to target

RX+ perform reps of 6-4-5-3