Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 8 DB hang power clean (4/4)

– 6 dips

– 4 goblet squats

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 8 DB hang power clean (4/4 @ 50/35)

– 6 ring dips

– 4 goblet squats

*If you can’t do 6 dips in a row consider doing 3 before the squats and 3 afterwards.