Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 16-20 top down DB bench press

– 4-8 strict/weighted or 2-4 negative supinated pull-ups

Fitness

B) E5MOM x 3-5 sets:

– 400m run or 800m bike

– 14 RKB swings

– 8-12 push-ups

– 10 box step-ups

Performance

B) E5MOM x 3-5 sets:

– 400m run or 1000m bike

– 21 RKB swings (53/35)

– 15/12 push-ups

– 9 box jump overs (24/20”)