Fitness

A) E3M x 4 sets 

– 8 BB Romanian deadlifts

– 8/side single arm DB bench press 

– 8-12 hanging knee raises

*Perform RDLs at 60-65% of 1RM DL if you know it. 

 

B) 3 rounds for time:

– 300 or 400m run

– 21 RKB swings

– 12 goblet hold box step ups

 

Performance

A) E3M x 4 sets:

– TnG power clean clusters 2.2.2

*R10S between 3’s. Add weight each set.

 

B) 3 rounds for time:

– 400m run

– 12 deadlifts (bodyweight) 

– 21 box jumps with a step down (24/20”)