Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

*Heavier than 4/6

Fitness

B) 4 rounds for time:

– 400m run or 800m bike

– 9 dips

– 12 hanging knee raises

– 36 single unders

Performance

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 9 ring dips

– 12 toes to bar

– 36 double unders