Fitness & Performance

A) E3M x 5 sets:

– 5-5-4-4-4 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/1

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings 

– 5 box dips

– 4 box step-ups

*Make it tougher with an 8-6-4 rep scheme

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 3-5 ring dips

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 and or reps of 8-6-4