Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

Fitness

B) E60S x 10-20 sets:

– 6 RKB swings

– 4-6 wallballs

– 4 hanging knee raises

– 2 burpees or up/downs

Performance

B) E60S x 10-20 sets:

– 8 RKB swings (53/35)

– 6 wallballs (20/14)

– 4 toes to bar

– 2 burpees to target