Fitness & Performance

A) E3.5M x 3 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 3 rounds for time:

– 400m run

– 24-16-8 RKB swings

– 12-8-4 dips

– 24-16-8 box step-ups 

Performance

B) 3 rounds for time:

– 400m run

– 30-20-10 RKB swings (53/35)

– 15-10-5 ring dips

– 30-20-10 box step-ups (20/16”)

RX+ use 70/44