Fitness

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• Double KB deadlifts
• Dips
• Lemon squeezes

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 20-15-10 reps of…

• Double KB deadlifts (53/35s)
• Ring dips
• Lemon squeezes