Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
*heavier on BP than last week
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75%
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pulls
– 12 alt cossack squats (goblet hold if able)
– 10-20 dips
– 20-30 sec/side side plank
OR
Conditioning Option
20-18-16-12-10-8-6-4-2 reps for time of:
– cal row
– RKB swings
– box step ups