Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB strict presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

*Presses should be heavier than 1/17

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 4 DB hang power cleans 

– 8 dips

– 12 reverse lunges (unweighted)

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 4 TNG power cleans 

– 8 ring dips

– 12 reverse lunges (unweighted)

*Suggested load for cleans – 155/105, 135/95, 115/7, 95/65

*Break up dips before and after lunges if needed