Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

– 10 bent over reverse flys (control at top)

Even: 

– 10/s half kneeling banded high row w/ pause

– 8-12 dips

Fitness

B) 3 rounds for time:

– 600-400-200m run or 1200-800-400m bike

– 30-20-10 RKB swings

– 30-20-10 alternating box step ups (20”) 

Performance

B) 3 rounds for time:

– 600-400-200m run or 1500-1000-500m bike

– 40-30-20 RKB swings (53/35)

– 30-20-10 alternating box step ups (20”)