Fitness & Performance
A) E4M x 4 sets:
– Bench press
- Fitness: 6-10 reps
- Performance: 1 RIR @ 65%
– Pull-ups
- Fitness: 4 supinated negatives (4 secs down)
- Performance: 4-8 supinated pull-ups (weighted if able)
– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side
Fitness
B) E90S x 10-15 sets:
– 10-20 single unders
– 6 push-ups
– 5 toes to bar
– 4 double KB/DB front squats (35/25s)
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 6 hand release push-ups
– 5 toes to bar
– 4 double KB/DB front squats (35/25s)
RX+ perform 6 HSPU, 4 KB FS (53/35s), 2 MUs bar or ring