Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 8-12 incline DB press

Station 2: 8-12 bent over BB row

*incline press heavier than last week if able

 

B) 3 rounds for time:

– 500/400m row

– 15-12-9

• DB/BB push press
• hanging knee raise

 

Performance

A) E90S x 10 sets

Sets 1-5: 2 x split jerk (moderately heavy)

Sets 6-10: 1 x split jerk (build to a heavy single)

 

B) 3 rounds for time:

– 500/400m row

– 15-12-9

• shoulder to overhead (95/65)
• toes to bar

 

RX+ performs 115/75lb S2O and 6-4-2 bar muscle ups.