Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 10 box step-ups (add medball if able)

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 10 box jump overs* (20/24)”

*Sub medball weighted step ups for jumps