Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12 DB seated overhead tricep extensions

– 8-12 close grip supinated pull-ups

*DLs are 5% heavier than last week.

 

B) For time:

– 400m run

– 20 RKB swings (53/35)

– 30 KB push press (15/side)

– 40 goblet squats

– 400m run

– RKB swings

– 30 push press (15/side)

– 20 goblet squats

– 400m run

*scale run to 300s and 600m if needed.

 

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65%

– 8-12 DB seated overhead tricep extensions

– 8-12 close grip supinated pull-ups

*DLs are 5% heavier than last week.

 

B) For time:

– 400m run

– 20 RKB swings (53/35)

– 30 KB push press (15/side)

– 40 goblet squats

– 400m run

– RKB swings

– 30 push press (15/side)

– 20 goblet squats

– 400m run