Fitness

A) E3M x 4 sets:

– 8 bench press (heavier than last time)

– 8/side bent over DB row

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 4 strict pull-ups

– 6 push-ups (scale by elevating)

– 8 walking lunges 

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 76%

Sets 2-4: 8 @ 68.5%

*After every set perform: 

– 8/side bent over DB rows

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 5 strict pull-ups

– 6 hand release push-ups

– 7 box jumps w/ step-down

 

C) 3 sets:

– 21 gun salute w/ DBs

– 21 BB or DB skull crushers