Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1-2 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8/side box step downs w/ heel tap

– 10-20 DB rollback tricep extensions

– 8/side wide stance banded chaos pallof press w/ pause (green + 5 or 10lb)

OR 

Conditioning Option

3-5 sets…

3 min running clock

– 500/400m row

– 20 double unders

– AMRAP DB/KB thrusters in remaining time (35/25s)

R2M