Fitness

A) E4M x 4 sets:

– 10 Romanian deadlifts (BB or KB/DB)

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 5 rounds:

– 10/7 cal row

– 10 DB push press

– 10 reverse lunges (weighted or prisoner)

R60S

Performance

A) E4M x 4 sets:

– 10 Romanian deadlifts @ 60-65%

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 5 rounds:

– 12/9 cal row

– 12 shoulder to overhead (95/65)

– 12 weighted reverse lunges (35/25s)

R60S

RX+: 15/12 cal row, 9 HSPUs, 12 lunges (53/35)