Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

Fitness

Station 1: 12/9 cal row + 5-10 dips

Station 2: 12/9 cal row + 9-12 RKB swings + 3 up/downs

Performance

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

Station 1: 15/12 cal row + 5-10 ring dips

Station 2: 15/12 cal row + 12 RKB swings (53/35) + 3 burpees to target

RX+ use 70/44