Fitness

A) E4M x 4 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 push-ups

– 7 air squats

– 3 pull-ups

Push-ups should be full range of motion. Elevate if needed. 

Performance

A) E4M x 4 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 HR push-ups

– 7 air squats

– 3 pull-ups

RX+ perform 3-5 HSPUs and 3 CTB pull-ups