Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) 6 rounds for time:

– 200m row

– 12 RKB swings

– 10 push-ups

– 8 box step-ups

R60S

Performance

B) 6 rounds for time:

– 250/200m row

– 15 RKB swings (53/35)

– 12 push-ups

– 9 box jump overs (24/20”)

R60S

*RX+ use 70/44