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