Fitness

E2.5M x 6 sets
– 3-4 bench press w/ 32X1 tempo

After odd sets:

– 8-12 ring rows w/ pause

After even sets:

– 8-12 DB lat pull-overs

*Heavier than 7/8

B) 10 to 1 for time:

– double KB deadlifts

– push-ups (elevated if needed)

– hanging knee raise / lemon squeeze / sit-ups

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-87.5%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/8 

B) 10 to 1 for time:

– double KB deadlifts (53/35)

– push-ups

– toes to bar

RX+: 70/44 KB w/ deficit push-ups