Fitness & Performance

A) E4M x 3 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

Fitness

B) 3 rounds for time

– 400m row

– 15-12-9 reps of

• DB push press
• strict pull-ups

– 30-24-18 single unders

Performance

B) 3 rounds for time

– 500/400m row

– 21-15-9 reps of

• shoulder to overhead (95/65)
• pull-ups

– 42-30-18 double unders