Fitness & Performance

A) E4M x 4 sets:

– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted) 

– 8-12 dips (tough – bench/box, banded, weighted)

– 10/s bent over DB row

Fitness

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 12 RKB swings (53/35)

– 9 or 12 push-ups

– 9 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 15 RKB swings (53/35)

– 12/9 push-ups

– 12 air squats

RX+ complete with reps of 20-15-15