Fitness & Performance

A) E4M x 3 sets:

– 8-12/side single arm DB bench press

– 8-12 L seated band rows with pause

 

B) For time:

– 400m run

– 30 double DB/KB deadlifts

– 40 sit-ups

– 50 air squats

– 400m run

– 50 air squats

– 40 sit-ups

– 30 double DB/KB deadlifts

– 400m run

 

HomeWOD

A) E4M x 3 sets:

– 8-12/side single arm DB/KB floor press

– 8-12/side bent over rows

 

B) For time:

– 400m run

– 30 double DB/KB/bag deadlifts

– 40 sit-ups

– 50 air squats

– 400m run

– 50 air squats

– 40 sit-ups

– 30 double DB/KB/bag deadlifts

– 400m run