Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

B) 5 rounds for time:

– 200m run

– 8 hanging knee raise / kipping knee tuck

– 12 RKB swings 

– 24 single unders

R60S

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

*Heavier than last week (less RIR)

B) 5 rounds for time:

– 200m run

– 8 toes to bar

– 16 RKB swings (53/35)

– 24 double unders

R60S

RX+ complete with 4 bMUs, 70/44 KB