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