Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 8-6-4-6-4-2 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

B) E2M x 8-12 sets total (4-6 sets each)

Odd: 12/9 cal row + 9-12 push-ups

Even: 12/9 cal row + 10 alternating DB hang power snatch

Performance

B) E2M x 8-12 sets total (4-6 sets each)

Odd: 15/12 cal row + 10-15 push-ups

Even: 15/12 cal row + 10 alternating DB hang power snatch (50/35)