Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) E3M x 5-8 sets:

– 200m row

– 8 DB push press

– 6 burpees or up/downs

– 4 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250/200m row

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

– 8 burpees over the bar

– 8 lemon squeezes