Fitness & Performance

A) E3M x 6 sets…

– 3 bench press

*First set building, next 3 at 80-90+% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:
– 10-20 band/cable tricep push-downs

– 10-20 BB or goblet hold alternating Cossack squats

– 10-20 DB wall assisted lean back curls (lighter weight)

– 10/side side plank elbow touches

OR

Conditioning Option

8 min AMRAP:

– 10 RKB swings (53/35)

– 5 dips

– 10 air squats

R4M

8 min AMRAP

– 5 ring rows

– 10 ambat sit-ups

– 5/side KB/DB push press