Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 bench press

– 8 supinated bent over BB rows

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*After every set perform 8 supinated bent over BB rows

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated overhead hand over hand sled pull

– 12/side DB/KB rear foot elevated split squats

– 10-15 BB/DB skull crushers

– 10-15 BB/DB curls