Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E60S x 120 sets:

– 5 DB push press

– 4 hanging knee raise

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

B) E60S x 120 sets:

– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)

– 4 toes to bar

– 3 burpees over the barbell

*BB comes from floor, should be tough but UB weight

*RX+ complete 1-3 bMUs in place of T2B