Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

*BP 5% heavier than last time

Fitness

B) E3M x 4-8 sets

– 12/9 cal row

– 12 RKB swings

– 6-12 dips

– 6 box step ups (knee height)

Performance

B) E3M x 4-8 sets

– 15/12 cal row

– 12 RKB swings (53/35)

– 6-12 ring dips

– 6 box jump overs (24/20”)