Fitness

A) E3M x 6 sets:

– 6 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse fly

B) 10 min AMRAP:

– 1 box step-over

– 1 push-up

– 1 hanging knee raise

*Add a rep to each movement every round

Performance

A) E3M x 6 sets:

– 3-6 bench press

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 75%-80%

After each set: 

– 8/side half kneeling banded lat-pulldown

– 8 bent over reverse flys

B) 10 min AMRAP:

– 1 box jump-over (24/20”)

– 1 push-up

– 1 toes to bar

*Add a rep to each movement every round