Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
*heavier on BP than last week
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 65% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
Fitness & Performance
B) Murph Prep
For time:
– 400m run
– 3 rounds…
- 12 RKB swings (53/35)
- 12 push-ups
- 12 air squats
– 400m run
– 3 rounds…
- 10 RKB swings
- 10 push-ups
- 10 air squats
-400m run
– 3 rounds…
- 8 RKB swings
- 8 push-ups
- 8 air squats