Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 bent over reverse flys

B) 4 rounds for time:

– 400 m row

– 12 DB push press

– 12 DB reverse lunges

Performance

A) E2.5M x 6 sets:

– 5 push press

B) 4 rounds for time:

– 500/400 m row

– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)

Fitness & Performance

C) 3 sets:

– 10 reverse snow angels

– 10 deadbugs

– 20 sec/side side plank