Fitness

A) E3M x 4 sets:

– 8-12 close grip DB bench press (tough)

– 8-12 double KB/DB bent over rows

– 8-12 leg lifts (over and back = 1)

 

B) 5 rounds for time:

– 200m run

– 8 doube DB hang power cleans

– 12/9 push-ups

– 8 hanging knee raises

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR close grip bench press @ 60%

– 8-12 double KB/DB bent over rows

 

B) 5 rounds for time:

– 200m run

– 8 hang power cleans

– 12/9 push-ups

– 8 toes to bar

R60S