Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 50-60 DL 1RM

– 8-12 dips

– 10-side bent over DB/KB rows

*Dips can be scaled any way to make the rep range tough

Fitness

B) E5M x 3-5 sets:
– 400m run or 800m bike

– 16 RKB swings 

– 12 push-ups (elevate if needed)

– 8 hanging knee raises

Performance

B) E5M x 3-5 sets:
– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 toes to bar