Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8/side DB external shoulder rotations from knee

B) 5 rounds:
– 200m run

– 10 plate ground to overhead 

– 8 ring dips

– 6 hanging knee raises

R60S

Performance

A) E3M x 6 sets:

– bench press 1 RIR @ 80-85%

After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8/side DB external shoulder rotations from knee

*Heavier than Monday 9/16

*If you can’t perform pull-ups without assistance, sub Fitness version

B) 5 rounds:
– 200m run

– 12 plate ground to overhead (45/35)

– 10 ring dips

– 8 toes to bar

R60S