Fitness

A) E4M x 4 sets:

– 6-8 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 12/9 cal row

– 10 RKB swings

– 8 dips

– 6 burpees over the rower

RX+ use 70/44

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 ring dips

– 6 burpees over the rower

RX+ use 70/44