Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 5%

Sets 2-4 @ 60-65%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar