Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E5M x 3-4 sets:

– 400m row

– 10-15 wallballs

– 10 dips or push-ups

– 10 box step-ups

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 80-85%

B) E5M x 3-4 sets:

– 500/400m row

– 18 wallballs (20/14)

– 12 ring dips

– 6 box jump overs (24/20”)

RX+ complete with 20-15-10 rep scheme