Fitness & Performance

A) E3M x 5 sets:

– 3 bench press w/tempo 32X1 @ 70-75%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/17

 

Fitness

B) 5 min AMRAP:

– 20 single unders / lateral hops

– 10 air squats

R60S

5 min AMRAP:

– 5 NPU DB devil press

– 10 box step-ups

R60S

5 min AMRAP: 

– 5 hanging knee raises

– 10 push-ups

 

Performance

B) 5 min AMRAP:

– 20 double unders

– 10 air squats

R60S

5 min AMRAP:

– 5 DB devil press (35/25)

– 10 box jumps + step down (20/16”)

R60S

5 min AMRAP: 

– 5 toes to bar

– 10 RKB swings (53/35)