Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
*heavier on BP than last week
B) E90S x 10-15 sets:
– 6 plate ground to overhead
– 5 wallballs
– 4 hanging knee raises
– 3 up/downs
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80%
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
B) E90S x 10-15 sets:
– 6 plate ground to overhead (45/35)
– 5 wallballs (20/14)
– 4 toes to bar
– 3 burpees to plate