Fitness

A) E2.5M x 5 sets:

– 6-10 RIR close grip bench press (heavier than 9/25)

– 6-10 double KB/DB bent over rows

 

B) EMOM x 4 sets:

1: 200m row

2: 10-15 hanging knee raises or lemon squeezes

3: 10-15 dips

4: 10-15 push-ups

5: rest

 

Performance

A) E2.5M x 5 sets:

– 1 RIR close grip bench press @ 70-75%

– 6-10 double KB/DB bent over rows

 

B) EMOM x 4 sets:

1: 250/200m row

2: 10-15 toes to bar

3: 10-15 ring dips

4: 10-15 push-ups

5: rest