Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E60S x 10-20 sets:

– 5 or 7 RKB swings

– 3 dips

– 3 or 5 air squats

– 1 up/down to box step up

Performance

A) E3M x 5 sets:

– 5 back squats @ 2 RIR or 75-80%

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 3 ring dips

– 5 air squats

– 1 burpee box jump over (24/20”)