Fitness

A) E4M x 4 sets:

– 8/side SL DB/BB B-stance Romanian deadlifts

– 8-12 dips

– 8-12 DB lat pull-overs

*Compare to 3 sets on 6/6

B) 8 rounds for time:

– 12/9 cal row

– 10 RKB swings 

– 8 push-up

R60S

*Elevated push-ups if needed

Performance

A) E4M x 4 sets:

– 8/side SL BB B-stance Romanian deadlifts

– 8-12 dips (weighted, bodyweight, banded)

– 8-12 DB lat pull-overs

*Compare to 3 sets on 6/6

B) 8 rounds for time:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 hand release push-ups

R60S

*RX+ complete w/ 18/14 cals, 70/44 KB,  and 6 strict HSPUs