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) E3M x 4-8 sets:

– 200m row

– 12 or 15 RKB swings

– 9, 12 or 15 push-ups

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 9, 12 or 15 push-ups