Fitness

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 /side plank powell raise

B) E3M x 4-7 sets:

E3M x 4-7 sets:

– 12/9 cal row

– 6 box step overs (weighted if able)

– 9 DB push press

Performance

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

B) E3M x 4-7 sets:

– 15/12 cal row

– 6 box jump overs (24/20”)

– 9 DB push press (35/25s)

RX+ use 50/35s.