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) EMOM x 10-20 sets:
– 3 up/down DB devil cleans
– 3 dips
– 3-6 air squats
Performance
B) EMOM x 10-20 sets:
– 3 DB devil cleans (35/20s)
– 3 ring dips
– 6 air squats