Fitness & Performance

A) E3M x 5 sets:

– 2-3 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (80-85+%)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 dips

– 9-12 strict pull-ups

– 6 dips

– 3 burpees

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 ring dips

– 12 pull-ups

– 6 ring dips

– 6 burpees to target

*RX+ complete with CTB pull-ups