Fitness

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets – 4 DB batwing rows w/ 6 sec pause

After even sets – 8-12 banded Spanish squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9 DB push press

Even: 12/9 cal row + 3-6 burpees

Performance

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a tough but technically sound double

B) E2M x 8-12 sets

Odd: 15/12 cal row + 9 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 6 burpees over the barbell

RX+ add 1-3 bMUs before the burpees