Fitness

A) E4M x 4 sets:

– 8-12 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 6 hanging knee raise

R60S

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60-65% 

– 6-12 strict ring/bar 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) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

R60S

RX+ perform 20 wallballs and 10 T2B.