A) E3MOM x 6 sets – bench press

Set 1: 2 @ 92-94%

Sets 2-6: 2 @ 84%

Alternate after each set (3 each) –

Station 1: 2 weighted/negative pull-ups (heavier/slower than last week)

Station 2: 10 L-seated band rows w/ pause

 

B) E3MOM x 4-6 sets

– 15/12 cal row

– 12 RKB swings

– 9 perfect push-ups

– 6 toes to bar

*Scale reps to 12/9-10-8-6 if needed.