Fitness & Performance

A) E3M x 4 set:

– 8-12 BB Romanian deadlifts @ 50-60%

– 8-12 DB seated overhead press

– 8-12/side bent over KB row

Fitness

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

Performance

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

RX+ use 70/44

Fitness & Performance

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed