Fitness

A) E3M x 6 sets:

– 12 alt top down DB bench press (6/side)

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 3-4 ring YTWs

B) E90S x 10-15 sets:

– 6 RKB swings 

– 5 push-ups

– 4 hanging knee raises

– 3 box step overs 

Performance

A) E3M x 6 sets:

– 1-2 bench press 85-90% 

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 3-4 ring YTWs

B) E90S x 10-15 sets:

– 6 KB swings (53/35)

– 5 push-ups

– 4 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 70/44 & 3 strict or kipping HSPUs