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) E2M x 8-12 sets…

Odd: 12/9 cal row + 5 up/down DB devil press

Even: 12/9 cal row + 10 box step ups

Performance

B) E2M x 8-12 sets…

Odd: 15/12 cal row + 5 DB devil press (35/20s)

Even: 15/12 cal row + 10 box step ups w/ medball (20/16” w/ 20/14)