Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 6-12 dips (weighted or scaled as needed)

– 8-12/side bent over DB/KB rows

B) Strength Option

3-4 sets for quality:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 banded/cable tricep push-downs

– 1 lap suitcase carry (heavy)

– 16-24 alternating DB bicep curls

OR 

Hyrox Prep (Last week!)

For time:

Complete 400m run before each movement

– 50 single/double unders

– 1 length burpee broad jumps

– 500m row

– 1 lap sandbag lunges

– 50 wallballs (14/10)

(Partner up, double reps and share however, run together)