Fitness & Performance

A) E4M x 3 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 45 single unders

– 40 cal row

– 35 RKB swings

– 30 push-ups (elevated)

– 45 single unders

– 30 cal row

– 25 KB swings

– 20 push-ups

– 25 single unders

– 20 cal row

– 15 KB swings

– 10 push-ups

Performance

B) For time:

– 60 double unders

– 50/40 cal row

– 40 RKB swings (53/35)

– 30/24 push-ups

– 50 double unders

– 40/32 cal row

– 30 KB swings

– 20/16 push-ups

– 40 double unders

– 30/24 cal row

– 20 KB swings

– 10/8 push-ups

RX+: 70/44 KB

C) 3 sets:
– 10-20 DB or BB bicep curls

– 10-20 supine band pull aparts