Fitness

A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 18-24 foot elevated medball Russian twists

*Heavier than 6/4

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/4

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squat

– 8-12 seated overhead tricep extension (BB or DB)

– 8-12/side bent over rows

– 8-12 banded face curls

C) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R2M