Fitness & Performance

A) E4M x 4 sets:

– 8/s SL KB/BB RDLs

– 16-24 top down DB incline presses

– 10 tall kneeling banded lat pull-down

*SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out

Fitness

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 12 plate ground to overhead

– 4 burpee + box step up

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 plate ground to overhead (45/35)

– 6 burpee + box jump overs (24/20”)