Fitness & Performance

A) E3M x 5 sets:
– 5 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 6-9 dips + 3 up/downs

Even: 12/9 cal row + 12 RKB swings 

Performance

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 6-9 ring dips + 3 burpees over rower

Even: 15/12 cal row + 15 RKB swings (50/35)

RX+ use 70/44 KB