Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 8-6-4-8-6-4 BB bench press wave

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

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

Fitness

E3M x 4-8 sets:
– 12/9 cal row

– 9 double KB deadlifts

– 9 push-ups

– 18 single unders

Performance

B) E3M x 4-8 sets:
– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 12/9 push-ups

– 18 double unders