Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline bench press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 dips or push-ups

Even: 12/9 cal row + 6-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 ring dips

Even: 12/9 cal row + 12 wallballs (20/14)

RX+ complete w/ 15/12 cal row