Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press w/ pause

– 3-4 negative or 4-8 weighted pull-ups

– 12 alternating goblet hold cossack squats

Fitness

B) E90S x 10-20 sets:

– 6 RKB swings 

– 5 push-ups (elevated if needed)

– 4 box step ups

Performance

B) E90S x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

RX+ use 70/44 KB and/or deficit or HSPUs