Fitness

A) E4M x 3 sets:

– 8 bench press 

– 8-10/side bent over DB/KB row

– 8-10/side side plank w/ elbow taps

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing

– 20 single unders

Performance

A) E4M x 3 sets:

– 8 bench press 65-70% 

– 8-10/side bent over DB/KB row

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing (53/35)

– 20 double unders

*RX+ use 70/44 and perform 1 ring or bar muscle up instead of pull-ups.