Fitness & Performance

A) E3M x 5 sets:

– 4 bench press w/tempo 32X1 @ 65-70%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/9.

*Weight pull-ups if able.

 

Fitness

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 RKB swings

 

Performance

B) EMOM x 10-20 sets:

– 3 CTB pull-ups

– 5 CTG push-ups

– 7 RKB swings (70/44)

 

RX+ perform 5-7-9 rep scheme.