Fitness

E8M x 4-5 sets:

– 400m row

– 20 DB weighted lunges 

– 15 RKB swings

– 20 DB push press

– 15 lemon squeezes

 

*Switch the order every set but keep splits the same.

 

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 DB weighted lunges (35/25)

– 15 RKB swings (70/53)

– 20 DB push press

– 15 toes to bar

 

*Switch the order every set but keep splits the same. 

 

HomeWOD

E8M x 4-5 sets:

– 400m run (2 minutes of cardio)

– 20 weighted lunges 

– 15 KB/DB/bag Russain swings

– 20 KB/DB/bag push press

– 15 lemon squeezes

 

*Switch the order every set but keep splits the same.