Fitness 

A) E4M x 3 sets:

– 10-15 hip elevated DB floor press

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 5 double KB deadlifts

– 4 strict pull-ups

– 3 push-ups

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60%

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 1 deadlift @ 65%

– 3 strict pull-ups

– 5 push-ups

 

RX+ substitute push-ups with 3 strict HSPUs.