Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10-15push-ups + 5-10 lemon squeezes

Even 12/9 cal row + 5-10 pull-ups + 5 up/downs

*If doing strict pull-ups, complete 5-10 reps

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15/10 push-ups + 5-10 lemon squeezes

Even 15/12 cal row + 10 pull-ups + 5 burpees

*If doing strict pull-ups, complete 5-10 reps