A) E3MOM x 6 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 75%

Set 3: 2-3 @ 85%

Set 4: 1-2 @ 90%

Set 5: 1 @ 90+%

Set 6: 1 @ 90+% optional

*After every set perform 1-2 weighted supinated pull-ups. Build to a single heavy rep on both bench press and pull-up. Test if you are feeling it.

 

B) E3MOM x 12-18 min:

– 250/200m row

– 15 DB anchored sit-ups

– 15/12 perfect push-ups