Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) E3M x 4-7 sets:

– 12/9 or 10/8 cal row

– 10 RKB swings 

– 20 single unders

Performance

A) E2M x 8 sets

Sets 1-4: 2-3 front squats @ 80-85%

Sets 5-8: 1-2 @ 90+%

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 24 double unders

*RX+ perform reps of 15/12-15-30