Fitness

A) E3M x 4 sets 

– 12 x DB or BB bench press

 

B) 5 rounds for time:

– 60 single unders 

– 20/15 perfect push-ups

– 10 strict pull-ups

 

C) 3 sets:

– 8/side bent over rows

– 12 DB lat pull-overs

 

Performance

A) E3M x 4 sets – bench press

Set 1: 12 @ 60-64%

Sets 2-4: @ 58%

 

B) 5 rounds for time:

– 50 double unders

– 20/15 perfect push-ups

– 10 strict pull-ups

 

C) 3 sets:

– 8/side bent over rows

– 12 DB lat pull-overs