Fitness & Performance

A) E3M x 5 sets:

– 4 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (70-75+%)

Fitness

B) EMOM x 10-20 sets:

– 7 RKB swings

– 3 hanging knee raise

– 5 air squats

– 3 dips

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings

– 3 toes to bar

– 5 air squats

– 3 ring dips