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) E2M x 8-12 sets

Odd: 12/9 cal row + 8, 10 or 12 wallballs 

Even: 12/9 cal row + 5 up/down DB devil cleans 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 wallballs (20/14)

Even: 15/12 cal row + 5 DB devil cleans (35/20s)