Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB clean + 2 goblet hold lunges)

– 4 box jump step-ups

– 3 push-ups

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 50%

Sets 2-4 @ 55-60%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB snatch + 2 OH weighted lunges) @ 35/25

– 3 box jump overs (24/20”)

– 4 push-ups

RX+ complete with 50/35