Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs

– 3 dips

Performance

A) Back squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs (20/14)

– 3 ring dips