Fitness & Performance

A) E4M x 4 sets:

– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted) 

– 8-12 dips (tough – bench/box, banded, weighted)

– 10/s bent over DB row

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 RKB swings

Even: 12/9 cal row + 12 wallballs 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35)

Even: 15/12 cal row + 15 wallballs (20/14)