Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @65-70% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 5/side TGUP sit-up (tough)

– 20 banded face pulls