Fitness & Performance

A) E2.5M x 6 sets:

– 3 bench press @ 32X1 tempo @ 70-75%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

Fitness

B) E2MOM x 8, 10 or 12 total sets (alternating)

Station 1:

– 12/9 or 10/8 cal row

– 8 push-ups

Station 2: 

– 12/9 or 10/8 cal row

– 8 alt. DB snatch (50/35)

Performance

B) E2MOM x 8, 10 or 12 total (alternating)

Station 1:

– 12/9 cal row

– 10 push-ups

Station 2: 

– 12/9 cal row

– 10 alt. DB snatch (50/35)

RX+ complete 15/12 cal row