Fitness

A) E4M x 4 sets:

– 8-12/side single arm DB bench press

– 2-4 supinated negative pull-ups

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) 5 rounds for time:
– 200m run

– 16 double unders

– 12 RKB swings

– 8 hand release push-ups

R60S

Performance

A) E4M x 4 sets:

– bench press 1 RIR @ 75-80%

– 4-8 ring or bar (supinated) strict pull-ups (weighted, BW)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*If you can’t perform pull-ups without assistance, sub Fitness version

B) 5 rounds for time:
– 200m run

– 18 double unders

– 15 RKB swings (53/35)

– 12/9 hand release push-ups

R60S