Fitness

A) E4M x 4 sets

– 10 bench press

– 8-12 banded chest to bar pull-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 68-72%

Sets 2-4: 10 @ 62.5%

*After every set perform 8-12 banded chest to bar pull-ups

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sandbag carry (add 5 squats on each end, 15 total)

– 12-15 bent over BB rows

– 20-30 banded hamstring curls

 

C) 3 sets for quality:

– 21 gun salute (DB/BB)

– 12-15 DB tricep kickbacks