Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

Fitness

B) E5M x 4-5 sets:

– 400m run

– 4 up/down DB devil presses

– 8 DB box step-up (knee height)

Performance

B) E5M x 4-5 sets:

– 400m run

– 5 DB devil presses (35/20s)

– 10 DB box step-up (knee height)