Fitness

A) E2M x 6 sets:
– 5 push press

*Add until you reach a tough set of 5 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring face pulls

B) E5M x 3-5 sets:

– 400m row

– 10 DB push press

– 8 kipping knees to chest

– 6 burpees

Performance

A) E2M x 6 sets:
– 5 push press

*Add until you reach a tough set of 5 reps

B) E5M x 3-5 sets:

– 500m row

– 12 shoulder to overhead (115/75, 95/65)

– 9 toes to bar

– 6 burpees over the barbell