Fitness

A) E2M x 10 sets:

– 3 deadlifts

After Odd sets…

– 8-10 L-seated DB press

After even sets…

– 8-10 alt DB renegade rows

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 abmat sit-ups

– 6 up/downs

R60S

Performance

A) E2M x 10 sets:

– 3 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings

– 9 lemon squeezes

– 6 burpees over the rower

R60S