Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 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) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 DB push press

– 15 RKB swings 

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 20 RKB swings (70/44, 53/35, 44/26)