Fitness

A) E4M x 4 sets

– 8 back or box squats (building)

– 16-24 alt seated DB overhead press

– 8-12 DB lat pull-overs

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil presses (35/25s)

– 6 strict pull-ups

– 9 air squats

*scale to 3-5-7 if needed

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil presses (35/25s)

– 6 CTB, kipping, or strict pull-ups

– 9 air squats