Fitness & Performance

A) E4M x 4 sets:

– 8/s split squats (rear foot elevated or regular)

– 8-16 tough push-ups

– 8-12/s SA half kneeling banded lat pull-downs

*Push-ups can be elevated, hand release, deficit, weighted

Fitness

B) E5M x 3-5 sets:

– 400m run

– 5 up/down DB devil press

– 10 box step-ups

– 10 ring or inverted BB rows

Performance

B) E5M x 3-5 sets:

– 400m run

– 5 DB devil press (35/20s)

– 10 box jump overs (24/20”)

– 10 ring or inverted BB rows