Fitness & Performance

A) E3M x 5 sets:

– 5 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

Fitness

B) E3M x 4-8 sets:

– 12/9cal row

– 9 dips

– 12 RKB swings

– 6 goblet squats

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9-12 ring/strict dips

– 12 RKB swings (53/35)

– 9 goblet squats