Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 400m row

– 15 push-ups

– 12 double KB deadlifts

– 9 ring rows

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 500/400m row

– 20/15 push-ups

– 15 double KB deadlifts (53/35s)

– 10 pull-ups