Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s SA half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s side plank clamshells with 5 count hold

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-9 DB push press + 6 lemon squeezes

Even: 12/9 cal row + 6 strict pull-ups + 12 air squats

Performance

A) E2.5M x 6 sets:

– 5-5-4-3-2-2 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 shoulder to overhead (115/105, 135/95, 115/75, 96/65) + 6 lemon squeezes

Even: 15/12 cal row + 9 kipping or 6 strict pull-ups + 15 air squats