Fitness

A) E3M x 4 sets:

– 10 glute bridge DB bench press

– 5 strict pull-ups @ 3111 tempo

– 20 Russian plate twists

 

B) E5MOM x 4-5 sets:

– 400m row

– 20 weighted reverse lunges

– 15/12 push ups

– 40 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

*After every set perform 4 weighted pull-ups AHAP.

 

B) E5MOM x 4-5 sets:

– 500/400m row

– 20 overhead plate reverse lunges (45/35)

– 15/12 HR push ups

– 40 double unders