Fitness & Performance

A) E4M x 3 sets

– 8-12 BB or DB Romanian deadlifts @ 50-55%

– 8-12 dips

– 8-12/side bent over rows

Fitness

B) EMOM x 10-20 sets:

– 3-5 wallballs 

– 3-4 hanging knee raises

– 3 box step overs

Performance

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 toes to bar

– 3 box jump overs (24/20”)