Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 banded face pulls
B) E90S x 10-15 sets
– 20 single unders
– 9 RKB swings
– 6 ring rows
– 3 burpees (sub up/downs)
*Scale to 7-5-3 if needed.
Performance
A) E4M x 4 sets:
– 1-2 RIR bench press @ 65% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 banded face pulls
B) E90S x 10-15 sets
– 20 double unders
– 9 RKB swings (53/35)
– 6 pull-ups
– 3 burpees to target