Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ 3 RIR
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8/s shoulder external rotations
*Heavier than 3/27
Fitness
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 2 rounds of:
- 4 strict pull-ups
- 8 push-ups
- 12 air squats
*scale reps to 3-6-9 if needed
Performance
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 2 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
*scale reps to 4-8-12 if needed