Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 50-60% 1RM BP

– 4-12/side single arm ring row w/ reach

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E4M x 4 sets:

– 200m run

– 12 RKB swings

– 10 goblet hold reverse lunges

– 8 strict pull-ups

R60S

 

Performance

B) E4M x 4 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 DB overhead walking lunges, 6/side (35/25)

– 9 pull-ups

R60S