Fitness

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press (building)

After odd sets – 16-20 double KB gorilla rows

After even sets – 10 supine medball hamstring curls

B) E60S x 10-20 sets:

– 5 DB push press

– 3-5 strict pull-ups

– 5 air squats

Performance 

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a heavy but crisp set of 2

B) E60S x 10-20 sets:

– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)

– 5 kipping or 3 strict pull-ups

– 7 air squats