Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 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 12/9

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 plate ground to overhead (35/25 or 25/15)

Even: 12/9 cal row + 5-10 dips + 10 prisoner reverse lunges 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 plate ground to overhead (45/35) 

Even: 15/12 cal row + 5-10 ring dips + 10 prisoner reverse lunges