Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB good mornings (off rack or floor)

*Heavier or more reps than 10/6

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 5 ring dips

– 6 RKB swings 

– 7 air squats

*Scale up with reps of 5-7-9

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 5 ring dips

– 7 RKB swings (53/35)

– 9 air squats

RX+ complete with 6-9-12 reps and 70/44 KB