Fitness & Performance

A) E4M x 4 sets:
– 12-16 DB bench press @ 32X1 tempo

– 8-12 tough ring rows w/ pause (weighted, body weight, banded)

– 8-12 BB hip thrusts w/ pause (off bench)

*Same weight or heavier than last week w/ extra set.

Fitness

B) E5M x 4-5 sets:

– 400m run

– 16 RKB swings

– 8 strict pull-ups

*Scale to 300m if needed

Performance

B) E5M x 4-5 sets:

– 400m run

– 20 RKB swings

– 10 strict pull-ups