Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 6-7

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

Fitness

B) E5M x 3-5 sets:

– 400m row

– 10 dips

– 10 lemon squeezes

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 10 ring dips

– 10 lemon squeezes