Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 31X1 tempo

– 10 tall kneeling banded lat pull-downs

– 10 bent over reverse flys (w/ with 5 or 10lb plates)

Fitness

B) 20 min AMRAP:

– 12 RKB swings

– 9 push-ups

– 6 hanging knee raises

– 12 reverse lunges

– 36 double unders

Performance

B) 20 min AMRAP:

– 12 RKB swings (53/35)

– 12/9 push-ups

– 6 toes to bar

– 12 reverse lunges

– 36 double unders