Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/17

B) E6M x 3 sets:

– 400m row

– 3x:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats 

*Scale row to 350 or 300m if needed.

*Scale reps to 3-6-9 if needed

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%

– 12 alt. KB gorilla row

*Heavier than 5/17

B) E6M x 3 sets:

– 500/400m row

– 3x:

• 5 pull-ups
• 10 push-ups
• 15 air squats 

*Scale reps to 4-8-12 if needed.