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) EMOM x 10-20 sets:

– 6 tough RKB swings

– 5 push-ups (elevated if needed)

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 KB and 5 deficit push-ups or 3 HSPUs