Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 4 dips

– 6 wallballs

– 2 burpees

*Scale up with reps of 5-7-3

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 ring dips

– 7 wallballs (20/14)

– 3 burpees

RX+ complete with a ring muscle up into dips