Fitness & Performance

A) E3.5M x 5 sets:

– 5 BB bench press @ 75-80% 1RM

OR

– 10/side SA DB bench press

Then…

– 5 weighted or 3 negative pull-ups

– 10 banded face pulls

Fitness

B) E5M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push-ups

– 8 box step-ups

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs (24/20”)