Fitness

A) E3M x 4 sets – bench press

– 8 bench press (building)

– 8 supinated bent over BB/DB row

 

B) EMOM x 20-30 min

– 4 hanging knee raises

– 6 push-ups 

– 8 KB swings

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 68-72%

Sets 2-4: 8 @ 66%

*After every set perform 8 supinated bent over BB/DB rows after each set. 

 

B) EMOM x 20-30 min

– 4 toes to bar

– 6 HR push-ups 

– 8 KB swings (53/35)