Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 65-70% 

– 6-12 strict ring/bar pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12 bent over BB rows

– 16-24 banded tricep push-down

– 20-30 sec/side side plank

OR

Conditioning Option

For time:

– 800m run (sub row/bike)

+

4 sets:

– 10 plate ground to overhead

– 10 OH plate lunges

– 10 straight leg sit-ups

+

– 800m run