Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 hanging knee raises

– 4 push-ups

– 5 wallballs

*Scale up to reps of 5-5-5 or try Performance.

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1: 5 @ 65%.

*Set 2: 3 @ 75% 

*Sets 3-6: 1-3  @ 80%-90%

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 toes to bar

– 5 push-ups

– 7 wallballs (20/14)