Fitness

A) E3.5M x 4 sets:

– 6-10 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 16 RKB swings

– 12 push-ups

– 8 prisoner lunges 

Performance

A) E3.5M x 4 sets:

– 6-10 bench press

Set 1 @ 55%

Sets 2-4 @ 65-70%

After each set: 

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 OH plate walking lunges (45/35, 35/25, 25/15) 

RX+ complete 4 rounds.