Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E3M x 4-8 sets

– 12/9 cal row

– /9 push-ups

– 6 hanging knee raises

– 6 box step-ups

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E3M x 4-8 sets

– 15/12 cal row

– 12/9 push-ups

– 6 toes to bar

– 6 box jump overs (24/20”)