Fitness & Performance

A) E2M x 8 sets:

– 2-3 bench press @ 80-85%

After odd sets:

– 6-10 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 6-10 band pull aparts (red/orange)

Fitness

B) 12 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 push-ups

– 3 box step overs 

Performance

B) 12 min AMRAP

– 15/12 cal row

– 12 RKB swings (70/44, 53/35)

– 9/7 push-ups

– 6 box jump overs (24/20”)