Fitness & Performance

A) E2.5M x 6 sets

– 6-4-2-6-4-2 bench press wave

*The second time through should be heavier than the first.

After odd sets:

– 8-12 L seated band row 

After even sets:

– 8-12 supine band pull-aparts

Fitness

B) E5M x 4-5 sets:

– 400m run (scale to 300m)

– 8 hanging knee raise / lemon squeeze

– 12/9 push-ups

Performance

B) E5M x 4-5 sets:

– 400m run

– 8 toes to bar

– 16/12 chest to ground push-ups