Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 4 up/down DB devil cleans

Even: 12/9 cal row + 8-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 4 DB devil cleans (35/20s)

Even: 15/12 cal row + 12 wallballs (20/14)