Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 65+%

– 8-12 dips (weighted, BW, or scaled)

– 8-12/side bent over KB/DB rows

*heavier than 3/8

Fitness

B) EMOM x 10-20 sets:

– 4 alternating goblet hold reverse lunges

– 2-4 strict pull-ups

– 4 box step overs 

Performance

B) EMOM x 10-20 sets:

– 4 alternating double KB front rack reverse lunges (35/26s)

– 4 pull-ups

– 4 box jump overs (24/20”)

*RX+ use 6-5-4 rep scheme