Fitness & Performance

A) E4M x 4 sets:

– Close grip bench press

• Fitness: 8-12 reps
• Performance: 2 RIR @ 55%

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

*Compare to 6/10

Fitness

24-18-12-6 reps for time:

• Cal row
• RKB swings
• Push-ups (elevated if needed)
• Air squats

Performance

25-20-15-10-5 reps for time:

• Cal row
• RKB swings (53/35)
• Push-ups
• Air squats

RX+ complete with 30-25-20-15-10 rep scheme