Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

Fitness

B) 3 rounds for time:

– 400m run

– 21 KB swings

– 12 strict pull-ups or ring rows

Performance

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

*compare to 11/8