Fitness & Performance

A) E3M x 6 sets…

– 4 bench press

*First set building, next 5 at 75-85% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

Fitness

B) 4 rounds for time:

– 400m run

– 4-3-2-1 rounds of…

• 4 strict pull-ups
• 8 push-ups
• 12 air squats

Performance

B) 4 rounds for time:

– 400m run

– 4-3-2-1 rounds of…

• 5 pull-ups
• 10 push-ups
• 15 air squats