Fitness

– 5 bench press 75-80% 

– 8-10/side bent over DB/KB row

– 8-10 up and overs (over and back is one rep)

B) E90S x 10-15 sets:

– 4 strict pull-ups

– 8/6 push-ups

– 4 hanging knee raise

– 8 air squats

*Scale down to 3-6-3-6 if needed.

Performance

A) E3M x 5 sets:

– 5 bench press 75-80% 

– 8-10/side bent over DB/KB row

B) E90S x 10-15 sets:

– 4 pull-ups

– 8/6 push-ups

– 4 toes to bar

– 8 air squats

*Scale down to 3-6/4-3-6 or up to 5-10/8-5-10.