Fitness & Performance

A) E3M x 5 sets:

– 3 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (80-85+%)

Fitness

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

Odd: 12/9 cal row + 9-12 push-ups + 5 hanging knee raises

Even: 12/9 cal row + 10 box step-ups

Performance

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

Odd: 15/12 cal row + 15/12 push-ups + 5 toes to bar

Even: 15/12 cal row + 10 box jump overs (24/20”)