Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E5MOM x 3-5 sets:

– 400m row or 800m bike

– 12 push-ups (elevated if needed)

– 10 alt DB hang power snatch

– 8 hanging knee raises

Performance

B) E5MOM x 3-5 sets:

– 500/400m row or 1000/800m bike

– 15/12 push-ups

– 12 alt DB hang power snatch

– 9 toes to bar