Fitness & Performance

A) E3M x 5 sets:
– 8-12 DB bench press @ 32X1 tempo

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

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

*heavier than last week w/ extra set

Fitness

B) E2M x 8-12 sets (4-6 each)

Station 1:

– 12/9 cal row (scale to 10/8)

– 9 heavy RKB swings

Station 2:

– 12/9 cal row

– 9 push-ups (elevate if needed)

Performance

B) E2M x 8-12 sets (4-6 each)

Station 1:

– 15/12 cal row

– 12 heavy RKB swings

Station 2:

– 15/12 cal row

– 12/9 push-ups

RX+ perform 4-6 HSPUs