A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/21

B) For time:

– 600m run

– 20 push-ups

– 20 medball box step overs

– 400m run

– 15 push-ups

– 15 medball box step overs

– 200m run

– 10 push-ups

– 10 medball box step overs

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 1-2 bench press @ 80-85%

– 4-8 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/21

B) For time:

– 600m run

– 40/32 push-ups

– 20 box jump overs

– 400m run

– 30/24 push-ups

– 15 box jump overs

– 200m run

– 20/16 push-ups

– 10 box jump overs