Fitness & Performance

A) E4M x 4 sets:

– 8/s DB split squats (regular or rear foot elevated)

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 RKB swings + 9 air squats

Even: 12/9 cal row + 9 dips + 6 box step-ups

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35) + 10 air squats

Even: 15/12 cal row + 5-10 ring dips + 5 box jump overs (24/20”)

RX+ use 70/44