Fitness & Performance

A) E4M x 3 sets:

– Bench press

• Fitness: 8-12 reps
• Performance: 1-2 RIR @ 60%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 2 RIR @ 60%

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 9 RKB swings

– 6 push-ups 

– 3 up/downs 

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 ring dips

– 3 burpees to target 

RX+ complete 70/44.