Fitness

A) E3M x 4 sets – bench press
– 5 bench press (build to a tough set of 5)

*After every set perform: 

– 10 ring rows

 

B) E6M x 3-4 sets:

– 300 or 400m run

– 10 double KB deadlifts

– 12/9 cal row

– 14 push-ups

 

Performance

A) E3M x 4 sets – bench press
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

*After every set perform: 

– 5-10 horizontal as possible ring rows

 

B) E6M x 3-4 sets:

– 400m run

– 10 double KB deadlifts (53/35s)

– 15/12 cal row

– 20/15 push-ups

 

*RX+ use 70/44s