Fitness

A) E3M x 4 sets:

– 6 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) 5 rounds for time:

– 16 RKB swings

– 8 strict pull-ups

– 12 prisoner reverse lunges

– 200m run

R60S

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 6-8 reps @ 60% (building set)

Sets 2-4: 6 reps @ @ 65-70% or 3-4 RIR

B) 5 rounds for time:

– 16 RKB swings (53/35)

– 8 pull-ups

– 12 alternating KB goblet hold reverse lunges

– 200m run

R60S

*RX+ complete with CTB pull-ups