Fitness
A) E4M x 3 sets:
– 8-12 bench press
– 4-6 eccentric pull-ups
– 6-8/side banded twist @ 3010 tempo
B) 3 rounds for time:
– 400m run
– 3-2-1 sets of…
- 5 hanging knee raise
- 10/8 push-ups
- 15 air squats
*Scale run to 300m if needed.
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 60-65%
– 6-12 strict pull-ups (weighted if able)
– 6-8/side banded twist @ 3010 tempo
*You should fall somewhere between 10-15 reps on your first set of bench press
B) 3 rounds for time:
– 400m run
– 3-2-1 sets of…
- 8 toes to bar
- 12/9 push-ups
- 16 air squats