Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

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

After even sets – 8-12 banded Spanish squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough but technically sound set

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB tricep rollback extensions

– 8/side KB front foot elevated split squat (on 35-45lb plate)

– 10 BB drag curls

– 5/side pallof press @ 5050 tempo (green band)

OR

Conditioning Option

10 sets:

– 60 sec on / 60 sec off (row, bike, or ski)

*Keep same pace but push it, around 80% output