Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 10 SA DB hang power clean + push press (5/5)

Even sets: 12/9 ca row + 10 DB goblet squats + 5 V-ups / lemon squeezes / abmat sit-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 10 SA DB hang power clean + push press (5/5 @ 50/35)

Even sets: 15/12 ca row + 10 DB goblet squats + 5 V-ups