Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) EMOM x 10-20 sets

– 6 RKB swings 

– 5 dips

– 4 box step-ups

Performance

B) EMOM x 10-20 sets

– 7 RKB swings (53/35)

– 5 ring dips

– 3 box jump overs (24/20”)