Fitness

A) E4M x 4 sets:

– 8-12/side single arm DB bench press

– 2-4 supinated negative pull-ups

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) EMOM x 10-20 sets:

– 4 push-ups

– 4 DB snatch 

– 4 alt. DB goblet hold box step-ups (scale w/ no weight)

Performance

A) E4M x 4 sets:

– bench press 1 RIR @ 75-80%

– 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*Heavier than Monday 8/29

*If you can’t perform pull-ups without assistance, sub Fitness version

B) EMOM x 10-20 sets:

– 4 hand release push-ups

– 4 DB snatch (50/35)

– 4 alt. DB goblet hold box step-ups (20/16”)

RX+ perform HSPUs