Fitness & Performance

A) E3M x 6 sets:
– 5 bench press @ 80+% or 2-3 RIR

– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups

– 8 ring face pulls

Fitness

B) E3M x 5-8 sets:

– 200m row or 400m bike

– 8-12 dips

– 12 prisoner reverse lunges

– 8 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250m row or 500m bike

– 8-12 ring dips

– 16 prisoner reverse lunges

– 8 lemon squeezes