Fitness

A) E3M x 6 sets:

– 3 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs

– 10 hanging knee raises

Performance

A) E3M x 6 sets:

– 3 back squats @1-2 RIR or 80-85%

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 20 unbroken wallballs (20/14)

– 10 toes to bar