Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

Fitness

B) E5M x 4-5 sets:

– 400m run

– 15 RKB swings

– 10 dips

– 10 air squats

Performance

B) E5M x 4-5 sets:

– 400m run

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats