Fitness

A) E4M x 4 sets – bench press

– 10 bench press (try and build or maintain weight) 

– 8/side bent over DB rows

 

B) 5 rounds for time:

– 200m run

– 12 RKB swings 

– 9/7 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 72%

Sets 2-4: 10 @ 65%

*After every set perform 8/side bent over DB rows.

 

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 HR push-ups

RX+ sub 6/6 (12 total) KB snatches for swings.

 

Fitness & Performance

C) 3 sets for quality:

– 20 alternating DB curls

– 10 reps of delt triad (front raise, lateral raise, overhead press)