Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 75-80%

After odd sets – 10 tall kneeling banded lat pull-downs

After even sets – 8-10/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 up/down DB devil presses (35/20s) + 6 hanging knee raises

Even sets: 12/9 cal row + 12 prisoner reverse lunges + 12/9 push-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 DB devil presses (35/20s) + 6 toes to bar

Even sets: 15/12 cal row + 12 prisoner reverse lunges + 12/9 push-ups

*Goal is to work fast enough to allow for 20-30 seconds of rest. Scale reps if needed.