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