Fitness
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
- 10 alternating DB snatch
- 8 hanging knee raises
- 6 up/down + box step up
Performance
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
- 12 alternating DB snatch (50/35)
- 8 toes to bar
- 4 burpee + box jump overs