Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

B) AMRAP in 5 minutes:

– 20 single unders or lateral line hops

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB NPU devil press

– 10 box step-ups

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%

– 12 alt. KB gorilla row

B) AMRAP in 5 minutes:

– 20 double unders

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB devil press (50/35, 35/25 lbs)

– 10 box jumps w/ step down (24″/20″)

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses