Fitness & Performance

A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR

– 10/s half kneeling banded lat pull-downs

– 8 ring face pulls

Fitness

B) E3M x 5-8 sets:
– 200m row

– 5-10 strict or 

– 10-15 air squats

– 5-10 dips

Performance

B) E3M x 5-8 sets:
– 250/200m row

– 5-10 strict or 10 kipping pull-ups

– 15 air squats

– 5-10 ring dips