Fitness & Performance

A) E4MOM x 4 sets

– 8 strict overhead press

– 16-20 alternating KB gorilla rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 3-5 up down DB devil press

Even: 12/9 cal row + 5 hanging knee raises + 5 dips

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB devil press (35/20s)

Even: 15/12 cal row + 5 toes to bar + 5 ring dips