Fitness
A) E4M x 4 sets:
– 4-8 bench press (tough)
– 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
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 80-85%
– 4-8 tempo pull-ups @ 3111 tempo
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 banded or cable tricep push-downs
– 1 lap lateral sled drag
– 10-20 sec ring row hold
– 3/side KB turkish get-ups (tough)
OR
Conditioning Option
For time:
– 50 cal row
– 50 RKB swings (53/35)
– 35 cal row
– 35 wallballs (20/14)
– 20 cal row
– 20 burpees over the rower