Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 6 DB push press 

– 4-6 burpees

– 6 lemon squeezes 

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 6 shoulder to overhead (135/95, 115/75, 95/65)

– 6 burpees over the barbell

– 6 lemon squeezes