Fitness & Performance

A) E4M x 4 sets

– 8 BB or DB Romanian deadlifts @ 55-60%

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 8/31

Fitness

3-4 rounds for times:

– 400m row

– 16 RKB swings 

– 8/side single arm KB push press

R60S

Performance

3-4 rounds for times:

– 500m row

– 20 RKB swings (53/35)

– 10/side single arm KB push press

R60S

Fitness & Performance

C) 3 sets:

– 20 mountain climbers (hips down!)

– 20 sec side plank / side

– 20 sec flutter kicks from hollow position