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 10/16

*Last day for these movements

Fitness

B) E5M x 3-4 sets

– 400m run

– 15 RKB swings (heavy)

– 10 dips

Performance

B) E5M x 3-4 sets

– 400m run

– 20 RKB swings (heavy)

– 10 ring dips