Fitness

A) E3M x 6 sets:

– 4 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) 5 rounds for time:

– 15 RKB swings

– 10 push-ups

– 10 box step-ups

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 3 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 80-85+% and heavier than last week

B) 5 rounds for time:

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs (24/20”)

– 200m run

R60S