Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 32X1 tempo @ 60-65%

– 8-12 tall kneeling banded lat pull-downs

– 8-12 band pull aparts

Fitness

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 dips

R60S

Performance

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings (70/44)

– 9 dips

R60S