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

*Heavier than 8/18 if possible

Fitness

B) 4 rounds for time:
– 400m run or 500/400m bike

– 20-15-10-5 RKB swings

*Scale run to 300m if needed

Performance

B) 4 rounds for time:
– 400m run or 500/400m bike

– 28-21-14-7 RKB swings (53/35)