Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

Fitness

B) E3M x 4-8 sets:

– 200m run

– 10 push-ups 

– 8 double KB deadlifts 

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 200m run

– 12/10 push-ups 

– 9 double KB deadlifts 

– 6 box jump overs

*Partner and start on the 90s mark if needed