Fitness

A) E4M x 3 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 ring rows

Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups