Fitness

A) E3M x 4 sets:

– 10-16 bench press

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 15/12 cal row

– 15 RKB swings

– 12 walking lunges (weighted if able)

– 9/7 push-ups

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR bench press @ 65%

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 18/15 cal row

– 15 RKB swings (70/44)

– 12 DB walking lunges 

– 9/7 deficit push-ups

R60S

 

*Use 25-45 plates for deficit. 

*Use a challenging weight on lunges that you can still keep your technique locked in with.