Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

B) E90S x 10-15 sets

– 6 plate ground to overhead

– 6 plate hug walking lunges (sub prisoner style)

– 3-6 dips or push-ups

– 3-6 lemon squeezes

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

B) E90S x 10-15 sets

– 6 plate ground to overhead (45/35)

– 6 plate OH walking lunges

– 6 ring dips

– 6 lemon squeezes