Fitness

A) E4M x 3 sets:

– 10-15 DB bench press

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 40 single unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings

 

*Sub 20 lateral hops and elevate push-ups if needed .

 

Performance

A) E4M x 3 sets:

– 3 RIR bench press @ 60%

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 20 double unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings (70/44)