Fitness
A) E3M x 5 sets:
– 4 bench press @ 32X1 tempo
– 8/side bent over DB/KB row
– 4-8 weighted knee raises
B) For time:
– 800m run
– 60 RKB swings (53/35)
– 40 push-ups
– 20 box jump overs (24/20”)
– 40 goblet squats
– 60 sit-ups
– 800m run
Performance
A) E3M x 5 sets:
– 4 bench press 80-85%
– 8-10/side bent over DB/KB row
B) For time:
– 800m run
– 60 RKB swings (53/35)
– 40 push-ups
– 20 box jump overs (24/20”)
– 40 goblet squats
– 60 sit-ups
– 800m run