Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

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

After even:

– 8/s shoulder external rotations 

*Heavier than 4/14

Fitness

B) EMOM x 10-20 sets:

– 5-7 wallballs

– 5 dips

– 3 lemon squeezes 

Performance

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 ring dips

– 3 lemon squeezes