Fitness & Performance

A) E4M x 3 sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-16 tough push-ups

*Tough is relative to fitness level. Use a deficit or add elevation.

Fitness

B) E6M x 3-4 sets:

– 400m row

– 20 air squats

– 16 SA DB hang power clean (4/4/4/4)

– 12 lemon squeezes or abmat sit-ups

Performance

B) E6M x 3-4 sets:

– 500/400m row

– 25 air squats

– 20 SA DB hang power clean (5/5/5/5 @ 50/35)

– 15 lemon squeezes