Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press*

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

*Heavier than 1/6

Fitness

B) E5M x 3-5 sets:

– 400m run

– 20 RKB swings (53/35)

– 10 pull-ups

– 10 box jump overs (24/20”) 

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 10 pull-ups

– 10 box jump overs (24/20”)