Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 75-80%

After odd sets – 10 tall kneeling banded lat pull-downs

After even sets – 8-10/s shoulder external rotations

Fitness

B) E5M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push-ups

– 8 hanging knee raises

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16/12 push-ups

– 12 toes to bar