Fitness & Performance

A) E4M x 4 sets:

– 16-24 top down DB bench press

– 8-12/side half kneeling SA banded lat pull-down

– 8-12 BB good mornings

Fitness

B) E2M x 8-12 sets total (4-6 each)

Station 1: 12/9 cal row + 4-6 alternating up/down box step-ups

Station 2: 12/9 cal row + 30-45 single unders 

Performance

B) E2M x 8-12 sets total (4-6 each)

Station 1: 15/12 cal row + 6 alternating DB burpee box step-ups (35/20s to 20/16”)

Station 2: 15/12 cal row + 45 double unders