Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

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

Performance

A) E3M x 6 sets:

– bench press 1 RIR @ 80%

After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*Heavier than Monday 9/7

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

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 double DB skullcrushers 

– 8-12 BB good mornings

– 8-12 ring bicep curls

– 8-16 hanging alt. Knee raise

OR

Conditioning Option

For time:

– 750/600m row

– 30 abmat sit-ups

– 30 RKB swings (53/35)

– 600m run

– 30 RKB swings

– 30 abmat sit-ups

– 750/600m row