Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @60-65% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

Fitness

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes