Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

*Heavier than 10/21

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 6-9 strict pull-ups

– 6 dips

Scale w/ 300m run

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

– 9 ring dips

RX+ use 70/44 KB