Fitness & Performance

A) E3.5M x 5 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) For time:

– 800m run (scale w/ 600m)

+ 

3 rounds:

– 12 pull-ups

– 18 push-ups

– 24 walking lunges

+

– 800m run (scale w/ 600m)

Performance

B) For time:

– 800m run

+ 

3 rounds:

– 16 pull-ups

– 24/20 push-ups

– 32 walking lunges

+

– 800m run

RX+ perform with a weight vest or CTB pull-ups.