Fitness

A) E3M x 6 sets:

– 5-10 DB or BB bench press

– 5 DB batwing rows w/ 4 sec pause

– 8-12 sandbag hip thrusts off bench w/ pause

B) E60S x 10-20 sets:
– 5 RKB swings

– 3 dips

– 4 air squats

– 3 hanging knee raise

Performance

A) E3M x 6 sets:

– 5 bench press @ 1-2 RIR

– 5 DB batwing rows w/ 4 sec pause

– 8/side shoulder external rotations

B) E60S x 10-20 sets:
– 6 RKB swings

– 3 ring dips

– 6 air squats

– 3 toes to bar