Fitness & Performance

A) E3.5M x 5 sets:

– 1 RIR bench press @ 80-85% (Fitness: 3-6)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 5 rounds for time:

– 200m run

– 4 DB up/down devil presses

– 8 box step-overs (add DB if able)

R60S

Performance

B) 5 rounds for time:

– 200m run

– 4 DB devil presses

– 8 DB box step overs (20/16”)

R60S