Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets – 4 DB batwing rows w/ 6 sec pause

After even sets – 8-12 banded Spanish squats

B) E2M x 8-12 sets

Odd sets:

– 12/9 cal row + 10 DB push press (115/75, 95/65, 75/55) + 8 air squats

Even sets:

– 12/9 cal row + 15 RKB swings

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a tough but technically sound set

B) E2M x 8-12 sets

Odd sets:

– 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55) + 10 air squats

Even sets:

– 15/12 cal row + 15 RKB swings (70/44, 53/35, 40/26)