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)

– 8-12 banded face pulls

B) E2MOM x 8-12 sets:

– 12/9 or 10/7 cal row

– 8 RKB swings

– 4 dips

Performance

A) E3M x 6 sets:

– 1-2 bench press @ 85-90%

After odd sets: 3-6 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8-12 banded face pulls

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

B) E2MOM x 8-12 sets:

– 12/9 cal row

– 8 RKB swings (70/44)

– 4 ring dips