Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9 DB push press + 9-12 air squats

Even: 12/9 cal row + 6-9 pull-ups + 6 lemon squeezes

Performance

A) E2M x 6 sets:

– 5 push press

B) E2M x 8-12 sets

Odd: 15/12 cal row + 9 push press + 12 air squats

Even: 15/12 cal row + 6 strict or 9 kipping pull-ups + 6 lemon squeezes