Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 70%

– 8-12/side bent over DB row

– 8-12 supine bench supported snow angels (2.5-5#/hand)

Fitness

B) E3M x 4-7 sets

– 200m row

– 8 double KB deadlifts

– 8 dips

R60S

Performance

B) E3M x 4-7 sets

– 250/200m row

– 10 double KB deadlifts (53/35s)

– 6-10 ring dips

R60S