Fitness & Performance

A) E3M x 5 sets:

– 5 BB bench press @ 2 RIR or 70-80%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 12/18

Fitness

B) E3M x 4-8 sets:

– 200m row

– 12-15 RKB swings

– 6-9 dips

– 6-9 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35) 

– 6-9 ring dips

– 9 lemon squeezes