Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

– 4 supinated pull-up negatives (2-3 sec descent)

– 8/side SA trap 3 raise w/ pause (2.5-10 lb)

B) E3M x 4-8 sets:

– 12/9 cal row

– 10 RKB swings

– 8 push-ups or dips

– 6 box step-ups

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60% w/ 32X1 tempo

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8/side SA trap 3 raise w/ pause (2.5-10 lb)

B) E3M x 4-8 sets:

– 15/12 cal row

– 12 RKB swings (53/35)

– 6-9 ring rips

– 6 box jump overs (24/20”)

RX+ use 70/44