Fitness

A) E4M x 3 sets:

– 8-12 DB bench press

– 10/side KB bent over row

– 10 alternating bird dogs

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60-65%

– 10 bent over supinated KB rows

– 10 alternating bird dogs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back 

– 10-20 dips (w/ bands, bodyweight, or weighted)

– 10/side splits squat (RFE, FFE or regular)

– 8-12 bent over thumb up reverse flys w/ pause (light)