Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 32X1 tempo @ 665-70%

– 8-12 tall kneeling banded lat pull-downs

– 8-12 band pull aparts

Fitness

B) EMOM x 10-20 sets:

– 6 KB swings 

– 5 push-ups (elevated if needed)

– 4 hanging knee raise

*Make it tougher with reps of 6-6-6.

Performance

B) EMOM x 10-20 sets:

– 6 KB swings (53/35)

– 5 push-ups

– 4 toes to bar

*RX+ complete swings with 70/44, 4 HSPUs, 2 bMUs